CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
1- 0:40 Machine / Jumping Jacks
2- 6-10 Air Squats + 6 Box Step-ups
3- 0:40 Machine / Jumping Jacks
4- 6 Beat Swings + 5-10 Squat Jumps
5- 0:40 Machine / Jumping Jacks
6- 6 Ring Rows + 6-10 Mountain Climbers
B. MOBILITY/ACTIVATION (1:00)
2 x 3 Strict Hanging knee raises on rope or pull up bar
C1. SPECIFIC (8-10:00)
Rope Climbs
– Seated Foot Clamp
– Seated Foot Clamp + Stand
– 1/2 Rope Climbs
– Full Rope Climbs
The number of reps depends on the amount of ropes available. Bands and kettlebells can be used for foot clamp practice without ropes.
C2. SPECIFIC (5:00)
Box Jumps
– 2 x 5 Hops + Jump + Step Down
– 3 x 3 Hops + Jump + Step Down
– 5 Box Jumps + Step Down
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GYMNASTICS (AMRAP – Reps)
EMOM 9
1- 0:40 Max Distance Row or Bike
2- 0:40 Max Rep Rope Climbs
3- Rest
Score: Total Reps (50m = 1 rep)
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
1- 0:40 Max Distance Row or Bike
2- 0:40 Max Rep Lying to Standing Rope Climb
3- Rest
Intermediate
1- 0:40 Max Distance Row or Bike
2- 0:40 Max Rep Half Rope Climbs
3- Rest
Fitness
1- 0:40 Max Distance Row or Bike
2- 0:40 Max Rep Ring Rows
3- 0:40 Burpees or Rest
METCON (Distance)
Every 2:00 until “death”
10 Box Jumps, Step Down @ 24/20″
50m Row*
Add 50/25 m on the machine until death.
Score: Total Distance
Time Cap: 16:00
Kilograms: N/A
Scaling Options
Beginner
5 Low Box Jumps or Plate Jumps
50m Row, Add 25m Every round
Intermediate
As written
Fitness
Every 2:00 x 8
10 Box Jumps, Step Down @ 24/20″
Max Distance Row in remaining time
ACCESSORY / EXTRA (Weight)
Single Arm Kettlebell Deadstop Row
5 x 3-5, Heavy
Goal: Upper Body, Posterior Chain Accessory