CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
– 15 Jumping Jacks
– 10 Plank Shoulder Taps
– 15 Plate Hops
– 5-10 Bridge Ups
– 15 Jumping Jacks
– 5 Beat Swings
– 15 Jumping Jacks
B. MOBILITY/ACTIVATION (3:00)
2 Sets
– 5 Ring Face Pulls
– 0:10-0:15 Sec Support Hold on Rings
C1. SPECIFIC (10:00)
Ring Muscle up: Swing on Rings
– 2-3 x 2-4 Swing on Rings
– 2-3 x 2-4 Swing on Rings with Pull Back
—
– 2-3 x 2-4 Low Ring Transitions
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2 Practice Sets (1-3 Reps)
C2. SPECIFIC (5:00)
2 x 5 bounds + 1 Box Jumps
2 x 3 bounds + 1 Box jumps
5 Box jumps (step down or rebounding)
—
5 Burpees
—
5 Hollow Ups
5 Knee Tucks
5 V-ups / Modification
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GYMNASTICS (Checkmark)
Ring Muscle ups
Max Total reps in 6 Sets
Rest 1:30 Between Sets
Score: Comment
Time Cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
6 Sets
3-6 Seated Ring Chin Ups
0:10-0:15 Support Hold on Paralettes or Rings
Intermediate L1
Max Total Reps in 6 sets of band assisted strict pull ups
Intermediate L2
6 Sets
2-3 Low Ring Transition
Fitness
6 Sets (assisted as needed)
3-6 Strict Chin ups
3-6 Strict Ring Dips or Push ups
METCON (Time)
6 rounds for Time
10 Box Jump Over, Step down @ 24/20″
10 Burpees
10 V-ups
Score: Time
Time Cap: 13:00
Kilograms: N/A
Scaling Options
Beginner
8 Step Overs @ 20″
8 Burpees
8 Knee Tucks
Intermediate
10 Box Jump Over, Step down @ 24/20″
10 Burpees
10 V-ups / Knee Tucks
ACCESSORY / EXTRA (Checkmark)
Chainsaw Row
3 x 10/10
Goal: Upper Back Accessory