CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL
Partner Medicine Ball Passes
20 Reps for each pass:
– Chest Pass
– Lateral Toss, Right
– Lateral Toss, Left
– Underhand Pass
– Overhead Pass
– Sit-Ups Pass
B. MOBILITY/ACTIVATION
Scorpion Stretch
20 Reps
C1. SPECIFIC
Bench Press
– 2-3 x 5 Bench Press, Empty Bar*
– Ramp up to start weight in sets of 3
* Go over Points of Performances:
– Set-Up
– Bar Path
– Driving Through the Heels
—
Medicine Ball Chest Pass or Slam Ball
C2. SPECIFIC
Ring Dips
– 1-2 x 0:10-0:15 Support Hold (Feet assisted as needed)
– 1-2 x 0:10 Bottom of Ring Dip Support Hold
– 2 x 2-5 Ring Dips / Modification
—
Power Cleans
– 5 Clean First Pulls
– 5 Muscle Cleans
– 5 Power Cleans
– 5 Power Cleans (Cycling)
– Ramp up to Workout Weight
—
Rowing
3 x 0:20 easy + 0:20 hard
()
Bench Press
5 Sets
6 Bench Press, Moderate to Heavy Load
6-12 Medball Chest Pass or Slam Ball
Rest 1:30-2:00
Score: Weight on Bench Press
Time Cap: 15:00
Kilograms: N/A
Scaling Option:
Beginner
6 Bench Press, Moderate to Light Load
6 Medball Chest Pass or Slam Ball
Intermediate
As Written
()
METCON (Time)
21-15-9
Power Clean @135/95 lbs
Ring Dips
Calorie Row
Score: Time
Time Cap: 13:00
Kilograms: 60/43, Beg: 30/20, Int: 54/35
Scaling Options
Beginner
15-12-9
Power Clean @ 65/45 lbs
Box Dips
Calorie Row
Intermediate
Power Clean @115/75
Jumping Ring Dips
Calorie Row
Team Version, For time or As far as possible in 12 minutes
In Pairs, you go I go
21 Power Cleans / Max Cal Row
21 Ring Dips / Max Cal Row
15 Power Cleans / Max Cal Row
15 Ring Dips / Max Cal Row
9 Power Cleans / Max Cal Row
9 Ring Dips / Max Cal Row
ACCESSORY / EXTRA (Checkmark)
100 Hollow Rocks, Broken up as desired
Goal: Core Accessory