CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (5:00)
AMRAP 5
– 8-10 Plate Ground to Overheads
– 6-8 Burpees Over Plate
– 3-5 Inch Worms
B. MOBILITY / ACTIVATION (2:00)
– 2:00 / Child’s Pose Lat Stretch
C. SPECIFIC (8:00)
Shoulder to Overhead
– 5 Strict Press with a :03-:05 Hold overhead between reps
– 5 Tempo Push Press, tempo on dip, Focusing on keeping the elbows high in the dip
– 5 Push Jerk
Ramp Up, focusing on a solid catch into dip drive for the workout:
– 5 Push Jerk @ light
– 5 Push Jerk @ Workout Weight
C2. SPECIFIC (10:00)
Bench Press
2 Rounds
– 5 / Side Kneeling Archer Push-ups
– 8-10 Pause Bench Press with an empty barbell
Ramp Up:
– 5 @ 30%
– 5 @ 50%
– 5 @ 60-65%
()
METCON (Time)
For Time:
21-15-9:
Shoulder To Overhead @ 95/65lbs
Bar Facing Burpees
RX+ 135/95
Score: Time
Time Cap: 9:00
Kilograms:
RX: 43/30
Beg: 20/15
Int: 35/25
RX+: 60/43
Scaling Options
Beginner
18-15-9:
Shoulder To Overhead @ 45/35lbs
Burpee Step Over Bar
Intermediate
21-15-9:
Shoulder To Overhead @ 75/55lbs
Bar Facing Burpees
Bench Press
Pause Bench Press
5 x 5 @ RPE 7/10
Pause 3s At Chest
Rest 1:30-2:00 Between Sets
Score: Weight
Time Cap: 15:00
Kilograms: N/A
Scaling Options:
Beginner
5 x 5, Light
Intermediate
As written
ACCESSORY / EXTRA (Checkmark)
Bent Over Row, Supinated Grip
3 x 10-15
Goal: Upper Back Accessory