CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (10:00)
2-3 Rounds of
200m Jog or 2:00 Row or Bike
25’ Samson Stretch lunges
5/5 Windmill with Plate or light Dumbbell
5 Beat Swings
B. MOBILITY/ACTIVATION (2:00)
– PNF Lat Stretch on Ground
5 breath cycles: Inhale- contract, exhale relax & stretch
C1. SPECIFIC (10:00)
Running
– 2:00 Seated arm action drill
– 2:00 High knees against wall
– 4 x 25’ A skip (drill out 25’, jog back)
– 4 x 25 Butt kicks (drill out 25’, jog back)
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Strict Pull ups
– 2 x 3-5 Scap Pull ups
– 2 x 1-3 Strict Pull ups, Find Appropriate Band
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METCON (AMRAP – Reps)
“Strict Nicole”
Amrap 20
400m Run
Max Strict Pull ups
Score: Total Reps
Time Cap: 20:00
Kilograms: N/A
Scaling Options
Beginner
200m Jog or 400-800m Bike
6 Ring Rows or Band Assisted Strict Pull ups
Intermediate
400m Run
Max Band Assisted Strict Pull ups (Minimum Reps on first set of 6)
POST METCON STRETCH (Checkmark)
1:00 / Side Adductor Rocks
1:00 / Side Straddle Stretch
1:00 Straddle Stretch (Forward)
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ACCESSORY / EXTRA (Checkmark)
Band W Pulls
2-3 x 6-10
Goal: Shoulder Accessory