CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
2 Sets:
:30 Row / Machine
:30 Jumping Jacks
:30 Plank to Downward Dog
:30 Bridge up + Reach
B. MOBILITY/ACTIVATION (2:00)
PNF Thoracic Extension
5 reps of 5 sec Press down, 7 sec stretch down
C. SPECIFIC (8:00)
Push Press Progression
– 5 Dip & Hold, Focus on weight distribution in feet
– 5 Tempo Push Press, Focus on torso angle
– 5 Push Press
– 3 Push Press Light
– 3 Push Press, Slightly heavier
—
– Start Ramp up & Clock for Part A
C2. SPECIFIC
Hand Release Push ups
– 3 Push ups in each hand position
– Wide
– Diamond
– Normal
– 3 Hand Release Push-ups / Push up variation
—
Practice Round
– 4 Cal Machine
– 4 Hand Release Push up / Variation
()
()
()
()
()
WEIGHTLIFTING (Weight)
On a 14 Minute Clock
1. Take 8 minutes to work up to a 3-Rep Heavy Push Press for the Day
Take 30% off, then at the 10:00 mark, perform:
2. 4 Rounds For Time:
5 Push Press
10 Ring Rows
Score: Weight (Add Pt 2 Time to notes)
Time Cap: 14:00
Kilograms: N/A
Scaling Options
Beginner
Every 2:00 x 7
3 Push Press, Moderate
7 Ring Rows
Intermediate
As Written
METCON (AMRAP – Rounds and Reps)
AMRAP 8mins
4-6-8-etc..
Hand Release Push-ups
Calorie Row
Score: Rounds + reps
Time Cap: 8:00
Kilograms: N/A
Scaling options
Beginner
AMRAP 8mins
2-4-6 etc
Hand Elevated push-up
4-6-8-etc..
Calorie Row
Intermediate
4-6-8-etc..
Hand Elevated Hand Release Push Ups
Calorie Row
ACCESSORY / EXTRA (Calories)
Tabata Machine of your choice
8 x :20 on :10 off
Goal: Anaerobic Threshold