CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A1. GENERAL (4:00)
– 3 x 50’ Shuttle Run
2 Sets of:
– 5 Inchworm push ups / Knees
– 5 Plate Ground to overhead
A2. Crab Walk Relay Race (6:00)
3 x 1:00 Amrap Distance, Rest 1:00
(optional)
B. MOBILITY / ACTIVATION (2:00)
Squat to Stand, 20 Reps
C. SPECIFIC (10:00)
Deadlifts
– 5 Romanian Deadlifts, Empty Bar
– 5 Deadlifts, Empty Bar
– 5 Deadlifts @ Light
– 5 Deadlifts @ Workout Weight
—
Ring Dips
– 5 Ring Support Holds, 3-6 Seconds
– 5 Jumping Ring Dips
– 2-5 Strict Ring Dips / Box Dips
—
Practice Rounds
– 200m Run / 250m Row / Ski / 400m Bike
– 6 Deadlifts
– 2-4 Strict Ring dips / Box Dips
()
METCON (Time)
6 Rounds
400m Run / 500m Row/Ski / 800m Bike*
15 Deadlifts @ 185/135 lbs
10 Strict Ring Dips
RX+ 10 Weighted Ring Dips & 225/155 lbs
Score: Time
Time Cap: 22:00
Kilograms: 84/60, Beg: 43/30, Int: 70/48, RX+ 100/70
Scaling Options:
Beginner
200m Jog / 350m Row
10-15 Deadlifts @ 95/65 lbs
5-10 Box Dips
Intermediate L1
400m Run / 500m Row/Ski / 800m Bike*
15 Deadlifts @ 155/105 lbs
5-10 Feet Assisted Ring Dips
Intermediate L2
400m Run / 500m Row/Ski / 800m Bike*
10 Deadlifts @ 185/135 lbs
3-5 Band Assisted Ring Dips
()
()
()
ACCESSORY / EXTRA (Checkmark)
Scorpion Stretch
20 Total reps, slow and steady.
Goal: Post Workout Stretch