CROSSFIT BRACKNELL – CrossFit
Warm up (No Measure)
A. GENERAL (5:00)
Amrap 5
6 Inchworm push up
6 Glute Bridge Walk outs
20 Single unders / Double unders
B. SPECIFIC (10:00)
Bench Press (Go over points of Performance)
5 Eccentric Bench Press
5 Pause Bench Press
5 Bench Press
5 Bench Press @ workout weight
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KB Cleans
5/5 Upright Rows with a twist
5/5 Russian Swings, single arm, bent elbow + twist
5/5 Hand supported KB Clean
5/5 Unassisted KB Clean
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METCON (6 Rounds for weight)
EMOM 24
1- 15 Bench Press @ 95/65 lbs
2- 8/8 KB Cleans @ 53/35lbs
3- 70 Double Unders
4- Active Rest*
RX+ Bench press @ 135/95lbs
* Choose any machine or simply walk
Score: Weight on Bench Press
TC: 24 minutes
KG: 43/30 (BB), 24/16 (KB)
Scaling Options
Beginner
1- 10 Bench Press 45/35 lbs
2- 8/8 DB Cleans @ 25/15lbs
3- 50-70 single unders
4- Active Rest
Intermediate
1- 15 Bench Press @ 75/55lbs
2- 8/8 KB Cleans @ 44/26lbs
3- 50 Double unders
4- Active Rest
POST METCON (Checkmark)
2 Sets
15 Bent over row, Supinated Grip
10/10 Quadruped Unilateral Hip Extension
Rest 1 minute
Use weight from Part A
Score: Checkmark
TC: 6 minutes
Scaling OPtions
Beginner
10 Bent over row, Supinated Grip
6/6 Quadruped Unilateral Hip Extension
Intermediate
As written
ACCESSORY / EXTRA (Checkmark)
1 & 1/4 Tall kneeling DB Shoulder press
5 x 6 reps, Heavy for 6 reps, across
Upper Body Pressing