CrossFit – Wed, Aug 7

CROSSFIT BRACKNELL – CrossFit

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Warm up (No Measure)

A. GENERAL (5:00)

Amrap 5 minutes

5 Inchworm push ups / Knees

5 Med Ball Ground to overhead

5 Medball Push press against wall

B. MOBILITY / ACTIVATION (1:00)

PNF Thoracic extension on barbell

5 reps

1 rep = 5 second press down into 5 sec stretch

C1. SPECIFIC (2:00)

6 Shoulder press, empty bar, control eccentric over 3 sec

5 Shoulder presses @ 45%

—

Start ramp up written below

C2. SPECIFIC (3:00)

10 Med Ball Squats

5 Ring Rows

2 x 5 Wall Balls (focus on seamless catch)

5 Ring rows

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Shoulder Press (1×5 @ 57%
1×3 @ 67%
1×2 @ 76%
1×2 @ 86%
1×1 @ 95%
1×1 @ 97%
1×1 @ 100% +)

Score: Weight

TC: 18 minutes

KG: N/A

Intermediate

As written

METCON (Time)

“Karen” with a twist

150 Wallballs for time, 20/14 lbs

– Every Break, athletes have to perform 10 Ring Rows
–

Score: Time

TC: 10 minutes

KG: 9/6

Intermediate L2

100 Wallballs for time, 20/14 lbs

Every Break, perform 10 Ring Rows

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ACCESSORY / EXTRA (Checkmark)

5 sets

10 Overhead Sit Ups @ 45/35 lbs

10 Plate bent over rows

Rest 1:00