CROSSFIT BRACKNELL – CrossFit
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
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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
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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