CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (4:00)

2 Sets

5 Inchworm Push ups

5/5 Single Arm ring Rows / 5 ring Rows

10 Scorpion Stretch

B. MOBILITY/ACTIVATION (1:00)

Doorway Pec Stretch

1:00, Stretch 5 seconds, press 5 seconds

C1. SPECIFIC (10:00)

Rope Climbs

– Reach + Knee Raises

– Reach + Clamp + Squat up

– Rope Pull

Bench Press

– Take 2 minutes to demonstrate and go over the points of performance of the bench press

– 4 Empty Bar Bench Press (Focus on feet driving into the ground)

– 4 Light Bench Press, Focus on elbow position

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Begin Ramp up

C2. SPECIFIC (5:00)

Ring Dips

– 0:15 Support Hold on Rings

– 2-5 Jumping Ring Dips / Box Dips

– 2-5 Ring Dips



Ball Slams

– 2-5 Reps at workout weight



Box Jumps

– 2-5 Reps at workout height, step down.

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WEIGHTLIFTING (5 Rounds for weight)

Every 2:00 x 5

6 Bench Press @ Bodyweight

1-2 Rope Climbs

Score: Weight

Time Cap: 10:00

Kilograms: N/A

Scaling Options

Beginner

6 Bench Press, Moderate to light

6 Rope Rows

Intermediate

6 Bench Press, 50-75% Bodyweight

2 Half Rope Climbs

Fitness

6 Bench Press

6 Dumbell Hammer Curls to Press

6 Dumbbell Renegade Rows

METCON (AMRAP – Rounds and Reps)

Amrap 15

9 Ring Dips

12 Ball Slams @ 30/20 lbs

15 Box jumps, Step Down @ 24/20″

Score: Rounds & Reps

Time Cap: 15:00

Kilograms: 15/10, Int: 10/7

Scaling Options

Beginner

6 Box Dips

9 Ball Slams @ light

12 Box/Plate jumps, Step Down @ 16/12″

Intermediate

9 Ring Dips, Feet supported

12 Ball Slams @ 20/15 lbs

15 Box jumps, Step Down @ 24/20″

ACCESSORY / EXTRA (Checkmark)

3 Sets of

20 Banded Good Mornings

6/6 Pausing Skater Jumps (pause 3-4 seconds on landing)

Goal: Hip Accessory

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