CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Team warm up
2 rounds , each partner (4 total rounds)
25′ Samson Stretch lunges
25′ Inchworm Walk
5 Beat swings
While one partner is doing the lunges, inchworms & Beat swings, the other partner is on a machine
B. MOBILITY / ACTIVATION (1:00)
Ballistic Leg Swings, Front & Back
20 Reps per leg
C1. SPECIFIC (12:00)
D-Ball / Sandbag Clean
Go over the technique of ground to shoulder of the d ball or sandbag clean. If you are using another movement (written in notes) take the time to go over the specific points of performance.
– Lapping
– Lapping to shoulder (pressing the d ball or bag against the body as we extend)
Bar Muscle ups / Kipping C2B (RX / Int)
– Jumping into Kip Swing / Beat Swing
– Jumping into Hip to bar /Jumping into pull up
– Jumping into Bar Muscle ups / Jumping into Chest to Bar
—
Strict band Assisted pull ups (Beg)
2 x 3-4 reps to find correct band
()
METCON (3 Rounds for reps)
3 rounds of
2 minutes Max Cal Machine
-Rest 0:30-
2 minutes Max Rep Bar Muscle ups
-Rest 0:30-
2 Minutes Max Cal Machine
-Rest 0:30-
2 Minute Max rep Sandbag or D-Ball ground to shoulder @ 100/70lbs
-Rest 0:30 b/w rounds-
Score: Total Reps
TC: 30 minutes
KG: 45/35, Beg & Int reduce as needed
Scaling Options
Beginner
– Strict Pull ups
– Reduce loads on ground to shoulder
Intermediate
– Jumping Bar Muscle ups or Kipping Chest to bar Pull ups
Sandbag or D-Ball ground to shoulder @ 70/50lbs
ACCESSORY / EXTRA (Checkmark)
Banded Donkey Kicks
3 x 15/15
Goal: Unilateral post chain accessory