CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (3:00)
3:00 Jump Rope.
Call out different jump rope techniques:
– Single unders
– Slow Single Unders
– Fast Single unders
B. MOBILITY/ACTIVATION (2:00)
PNF Thoracic Extension
5 Reps: 5 Seconds press down + 5-7 seconds stretch down
C1. SPECIFIC (10:00)
– 5 Dip + Hold
– 5 Dip + Hold + Push Press
– 5 Dip + Hold + Push Jerk
– 5 Dip + Hold + Split Jerk
– 3 Push Press + 2 Push Jerks + 1 Split Jerk
—
2-3 x 1 Complex to Ramp up
C2. SPECIFIC (6:00)
Handstand Push ups /Dumbbell Shoulder Press
– 6 Plank Scap Push ups
– 6 Plank to Downdog
– 2-4 Strict Handstand Push ups / Pike Push ups / Dumbbell Should Press
—-
Dumbbell Front Rack Walking Lunge Steps
10 Lunge Steps, Unweighted
10 Lunge Steps holding single Dumbbell
10 Dumbbell Front Rack Walking Lunge Steps
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WEIGHTLIFTING (6 Rounds for weight)
Push Press + Push Jerk + Split Jerk
6 Sets:
3+2+1 Reps @ Moderate to Heavy Load
Rest 1:30 Between Sets
Score: Weight
Time Cap: 14:00
Kilograms: N/A
Scaling Options
Beginner
As written, Technical Load
Intermediate
As written
Fitness
6 x 6 Push Press, Heavy for the day, Accross
METCON (Time)
60 Double Unders
10 Dumbbell Front Rack Walking Lunge Steps, @ 50/35 lbs x 2
21 Strict Handstand Push ups
Rest 2:00
60 Double Unders
20 Dumbbell Front Rack Walking Lunge Steps, @ 50/35 lbs x 2
15 Strict Handstand Push ups
Rest 2:00
60 Double Unders
30 Dumbbell Front Rack Walking Lunge Steps, @ 50/35 lbs x 2
9 Strict Handstand Push ups
Score: Total Time
Time Cap: 13:00
Kilograms: 22.5/15, Beg: 11/7, Int: 15/9
Scaling Options
Beginner
60-80 Single Unders
10 Dumbbell Front Rack Walking Lunge Steps, @ 25/15 lbs x 1
21 Dumbbell Shoulder Press @ 25/15 lbs x 2
Rest 2:00
60 Double Unders
20 Dumbbell Front Rack Walking Lunge Steps, @ 25/15 lbs x 1
15 Dumbbell Should Press @ 25/15 lbs x 2
Rest 2:00
60 Double Unders
30 Dumbbell Front Rack Walking Lunge Steps, @ 25/15 lbs x 1
9 Dumbbell Shoulder Press @ 25/15 lbs x 2
Intermediate
60 Double Unders
10 Dumbbell Front Rack Walking Lunge Steps, @ 35/20 lbs x 2
21 Pike Handstand Push ups, Feet on box
Rest 2:00
60 Double Unders
20 Dumbbell Front Rack Walking Lunge Steps, @ 35/20 lbs x 2
15 Pike Handstand Push ups, Feet on box
Rest 2:00
60 Double Unders
30 Dumbbell Front Rack Walking Lunge Steps, @ 35/20 lbs x 2
9 Pike Handstand Push ups, Feet on box
Fitness
60 Double Unders
10 Dumbbell Front Rack Walking Lunge Steps, @ 35/20 lbs x 2
21 Hand Release Push ups
Rest 2:00
60 Double Unders
20 Dumbbell Front Rack Walking Lunge Steps, @ 35/20 lbs x 2
15 Hand Release Push ups
Rest 2:00
60 Double Unders
30 Dumbbell Front Rack Walking Lunge Steps, @ 35/20 lbs x 2
9 Hand Release Push ups
ACCESSORY / EXTRA (Checkmark)
3 sets
– 12 Banded Straight Arm Lat Pull down
– 12 Reverse Dumbbell Flys
Goal: Pressing Accessory