CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (10:00)
2-3 Sets
10 No Push Up Burpees
10 Plank Shoulder Taps
10 Plank Shoulder AIrplanes
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2 Sets
25′ Inchworm Walk
25′ Crab Walk, Forward
25′ Bear Crawl
25′ Crab Walk Backward
B. MOBILITY/ACTIVATION (3:00)
2 Sets of
6 Pause Band Push Down, Pause 3 seconds at the bottom of the dip.
C1. SPECIFIC (10:00)
Burpees to Target
– 2-3 x 3-5 Reps, Practice hitting the target & Setting the hips)
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V-Ups
– 8 Candlestick Toe Touches
– 8 Lying Leg Raises
– 8 Knee Tucks
– 2 x 6-8 V-ups
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Ring Dips
– 0:10-0:20 Support Hold on Rings
– 5 Jumping Ring Dips, Hold extension for 2 seconds
– 2-5 Ring Dips / Modification
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METCON (Time)
In Pairs, Sharing the work as desired
150 Burpees to target
125 V-Ups
100 Strict Ring Dips
RX+ Burpee Step up Overs @ 20″
Score: Time
Time Cap: 25:00
Kilograms: N/A
Scaling Options
Beginner
100 Burpees
100 Abmat Sit-ups
80 Box Dips
Intermediate
150 Burpees to target
125 V-Ups
100 Assisted Ring Dips
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ACCESSORY / EXTRA (5 Rounds for calories)
Every 2:00 x 5
1:00 Max Calories on a Machine
Goal: Conditioning Accessory