CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
2 Rounds
30 Single Unders
10 Plank Shoulder Taps
2 Rounds
30 Single or Double Unders
5 Scap Push ups
5 Beat Swings
B. MOBILITY/ACTIVATION (4:00)
2 sets
10 Band Dip Push downs
10 Standing Band Flies
C. SPECIFIC (7:00)
Take 5-7 Minutes to setup Bands & Go Over any Modification & Scaling Options
– Box Dips
– Band Assisted
– Low Rings
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RX+ Ring Muscle up Progression
– 3-5 Swing on Rings + Snap Back
– 3-5 Ring Dips
– 1-3 Ring Muscle ups
C2. SPECIFIC (7:00)
To Open up shoulders after dips: 2 Sets of
10 Arm Circles
:10-20 Hang on Pull up Bar
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Pull ups
2 x 5 Beat Swings
2 x 3-5 Kip Swings
2 x 3 Half Pull ups, Focus on push away, legs tight
2 x 3-5 Kipping Pull ups / Modification
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GYMNASTICS (Checkmark)
Every 1:00 x 10
3 Strict Ring Dips
RX+: 1-3 Ring Muscle ups
Score: Checkmark
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
3 Box Dips
Intermediate L1
Low Ring Dips, Seated
Intermediate L2
Band Assisted
METCON (Time)
5 rounds
60 Double unders
10 Pull ups
RX+ Chest to Bar Pull ups
Score: Time
Time Cap: 10:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling options
Beginner
50-100 Single unders
7 Seated Ring Pull ups
Intermediate L1
30-60 Double unders
5-7 Band Assisted Strict pull ups
Intermediate L2
60 Double unders
2-6 Pull ups
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ACCESSORY / EXTRA (Checkmark)
3 sets
12 Supinated Dumbbell Bent over Row
12 Dumbbell Overhead Tricep Extension
Goal: Upper Body Accessory