CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. General (4:00)

2-3 minutes

Jump rope practice

3 sets

12 Plank shoulder taps

10 Inchworms, no push up

B. MOBILITY / ACTIVATION (3:00)

20 Hollow body rock to straddle stretch

20 Scorpion stretch

C1. SPECIFIC (8:00)

20 Single / double unders

6 Deadlifts @ Light bar (go over POP)

6 Push ups, normal



20 Single / double unders

6 deadlifts @ heavier

6 Ring push ups (go over POP)



20 Single / double unders

6 deadlifts @ Workout weight

3 Ring push ups

C2. SPECIFIC (2-3:00)

Go over each movement for Post Metcon is included in Class

– Tall kneeling Landmine twist

– Landmine Rows

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METCON (AMRAP – Rounds and Reps)

Amrap 15 minutes

50 Double Unders

10 Deadlifts @ 225/155 lbs

10 Ring push-ups

TC: 15 minutes

Score: Rounds & Reps

KG: 100/70 (43/30, 84/60)

Scaling Options

Beginner

50 Single unders

10 Deadlifts @ 95/65 lbs

5 Hand elevated push ups

Intermediate

50 Double Unders

10 Deadlifts @ 185/135 lbs

10 Ring push ups, rings elevated

POST METCON (Checkmark)

3 sets

12 Landmine twister

6/6 Landmine Rows

-Rest 1-2 minutes b/w-

TC: 10 minutes

Score: Checkmark

KG: N/A

Scaling Options

Beginner/Intermediate

Reduce reps as needed

ACCESSORY / EXTRA (Checkmark)

Candlestick toe touches

3 x 20 reps

Goal: Core endurance

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