CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL(3:00)

50′ A Skip

5 Plank to downward dog

50′ Butt Kicks

10 Alternating Down top + Toe Tap

50′ Side Shuffle

5 No Push up Burpee

B. MOBILITY / ACTIVATION (2:00)

Lat stretch on Rig 45 sec / side

C1. SPECIFIC (10:00)

Wall Walk

– 2-4 Pike up against Box + Walk

– 2-4 Pike up Against wall, bringing feet together

– 1-2 Half Wall Walk / Full Wall Walk



Wall Facing Handstand Push ups / Push up

– Pike Handstand Push up on Box / Push up on knees

– Wall Facing Handstand Push ups / Handstand Push ups



Dual Dumbbell Push ups

– 5 Dips & hold with two dumbbell

– 5 Tempo Push Press with two dumbbells

C2. SPECIFIC

Burpee Pull ups

– 3-5 Burpees

– 3-5 Burpee Pull ups / Jumping pull ups



Practice Round

2 Shuttle Runs

1-2 Burpee Pull ups / Burpees

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GYMNASTICS (Checkmark)

Every 2:00 x 6

1 Wall Walk

3 Wall Facing Handstand Push ups

5 Dual Dumbbell Push Press @ 50/35 lbs x 2

Score: Comment

Time Cap: 12:00

Kilograms: 22.5/15, Beg: Light, Int: 15/9

Scaling Options

Beginner

3 Pike Walks, Feet on Box

3 Push ups / Push up on Knees

5 Dual Dumbell Push Press, Light

Intermediate

1 Wall Walk / On Box

3 Pike Handstand Push ups

5 Dual Dumbbell Push Press 35/20 lbs x 2

Fitness

5-10 Inchworm Walks

5-10 Push ups, Assisted as needed

10 Dual Dumbell Push Press, Light

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
Score: Reps

Time Cap: 15:00

Kilograms: N/A

Scaling Options

Beginner:

Burpees

10 Shuttle Runs (1 rep = 25 ft out/25 ft back)

Intermediate:

Burpee Jumping Pull ups

10 Shuttle Runs (1 rep = 25 ft out/25 ft back)

ACCESSORY / EXTRA (Checkmark)

Bent Over Band Lat Pull down

3 x 15 Reps, hold each rep and end range for 3 seconds

Goal: Shoulder Accessory

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WARM UP (No Measure)

A. GENERAL(3:00)

50′ A Skip

5 Plank to downward dog

50′ Butt Kicks

10 Alternating Down top + Toe Tap

50′ Side Shuffle

5 No Push up Burpee

B. MOBILITY / ACTIVATION (2:00)

Lat stretch on Rig 45 sec / side

C1. SPECIFIC (10:00)

Wall Walk

– 2-4 Pike up against Box + Walk

– 2-4 Pike up Against wall, bringing feet together

– 1-2 Half Wall Walk / Full Wall Walk



Wall Facing Handstand Push ups / Push up

– Pike Handstand Push up on Box / Push up on knees

– Wall Facing Handstand Push ups / Handstand Push ups



Dual Dumbbell Push ups

– 5 Dips & hold with two dumbbell

– 5 Tempo Push Press with two dumbbells

C2. SPECIFIC

Burpee Pull ups

– 3-5 Burpees

– 3-5 Burpee Pull ups / Jumping pull ups



Practice Round

2 Shuttle Runs

1-2 Burpee Pull ups / Burpees

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