CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
3 Sets:
1:00 Jump Rope
:30 Mountain Climbers
:30 Inchworm Walk
B. MOBILITY/ACTIVATION (3:00)
2 Sets
– 5 Scap Pull ups Supinated Grip
– 5 Scap Push ups
– 5 Plank to Down Dog
C1. SPECIFIC (6:00)
Strict Chin ups / Seated Ring Chin ups
– 2 x 1-3 Reps
—-
Handstand Push ups / Dumbbell Z Press
– 2 x 1-3 Reps
—-
Bent Over Row
– 5 Bent Over Rows, Hold bar at chest 3 sec
– 5 Bent Over Rows, Light
– 5 Bent Over Rows, Workout Weight
C2. SPECIFIC (8:00)
Shoulder To Overhead
– 5 Push Press, Pause in dip for 2 sec
– 5 Tall Push Jerks, Pause in Extension 2 sec (in push position)
– 5 Push Jerks
– Ramp up to workout weight in 3-4 sets
—
Practice Round
– 20-30 Double or Single Unders
– 2 Shoulder to Overhead
()
()
()
STRENGTH (Weight)
4 Sets
0:20 Max Rep Strict Chin ups
0:20 Max Rep Strict Handstand Push ups
0:20 Max Rep Bent Over Rows, Light
Rest 10 seconds between movements, 1:10 second between sets.
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
0:20 Max Rep Seated Ring Chin Ups
0:20 Max Rep Seated Dumbbell Z Press
0:20 Max Rep Bent Overs Rows, Dumbbells
Intermediate
0:20 Max Rep Strict Chin ups, Band Assisted
0:20 Max Rep Pike Handstand Push ups
0:10 Rest
0:20 Max Rep Bent Overs Rows, Empty Bar
METCON (Time)
5 rounds for time
72 Double Unders
6 Shoulder to Overhead @ 135/95 lbs
RX+ 155/105
Score: Time
Time Cap: 9:00
KG: 70/52, Beg: 30/20, Int: 52/35
Scaling Options
Beginner
72 Single Unders
6 Shoulder to Overhead @ 65/45 lbs
Intermediate
72 Double Unders
6 Shoulder to Overhead @ 115/75lbs or 65%
ACCESSORY / EXTRA (Checkmark)
3 Sets
20 Band Pull Aparts
20 Band Face Pulls
Goal: Upper Body Accessory