CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
2-3 Rounds:
– 25’ Bear Crawl
– 6-8 Single Dumbbell Shoulder Press, holding dumbbell at both ends.
– 25’ Bodyweight Walking Lunge
– 8-10 Straight Leg Sit Up
B. MOBILITY / ACTIVATION (1:00)
– 1:00 PNF Thoracic Extension on Wall
Press down 4-5 seconds and stretch down 5-7 seconds
C. SPECIFIC (13:00)
Toes to Bar
– 5-8 Beat Swings
– 5-8 Kip Swings
– 2 x 4-6 Knees to Elbow
– 2 x 4-6 Swinging Leg Raises
– 2-3 x 4-6 Toes to Bar or Practice
C. SPECIFIC (CONT’D)
Practice Round:
– 3-4 Dual Dumbbell Shoulder Press
– 4-6 Toes to Bar
– 8-10 Air Squat
C2. SPECIFIC (3-5:00)
2-3 Rounds, working to find workout weight:
– 5-6 Dumbbell Floor Press
– 3-4 Plank Dumbbell Rows / side
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METCON (AMRAP – Rounds and Reps)
AMRAP 16
8 Dual Dumbbell Shoulder Press @ 50/35 lbs
16 Toes to Bar
32 Air Squats
Score: Rounds & Reps
Time Cap: 16:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9
Scaling Options
Beginner
8 Dual Dumbbell Shoulder Press @ 25/15 lbs
12 Hanging Knee Raises
24 Air Squats
Intermediate L1
8 Dual Dumbbell Shoulder Press @ 35/20 lbs
16 Swinging Leg Raises
32 Air Squats
Intermediate L2
8 Dual Dumbbell Shoulder Press @ 35/20 lbs
8-10 Toes to Bar
32 Air Squats
POST METCON (3 Rounds for weight)
3 Sets
8-12 Dumbbell Floor Press
8-12 Plank Dumbbell Rows
Rest 1:30-2:00 Between Sets
Score: Weight on Dumbbells
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner & Intermediate
As Written
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ACCESSORY / EXTRA (Checkmark)
3 Sets
20 Band Pull Aparts
20 Band Face Pulls
Goal: Upper Back Accessory