CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
Amrap 5:00
:30 Sec Machine / Burpees
10 Scorpions
10 Lying Leg Swings
5 Beat Swings
B. MOBILITY/ACTIVATION (4:00)
1-2 Sets
10 Hollow Body Band Lat Pull downs
5 Hollow Body, Toes Against Box
C1. SPECIFIC (6:00)
Chest to Bar Pull up / Pull up Progression (Unassisted)
– 2 x 3 Kip Swings
– 2 x 3-5 Half Pull ups, Focus on Pushing Away
– 2 x 3-5 Pull ups / Chest to Bar Pull ups
—
Pull up Progression (Assisted)
– 2 x 3 Beat Swings, Feet on box
– 2 x 3 Jumping Pull ups, With swing movement pattern
– 2 x 3 Jumping pull ups, pushing away
C2. SPECIFIC (6:00)
– 4 Step ups
– 4 Swinging Knee Raises
– 4 Air Squats
—
– 4 x 2 Bounds + 1 Box Jumps
– 4 Swinging Leg Raises / Knee Raises
– 4 Air Squats
—
– 4 Box Jumps + Step Down
– 4 Toes to Bar / Swinging Leg Raises / Knee Raises
– 4 Air Squats
()
()
()
GYMNASTICS (Time)
Get to 30 reps in as little sets as possible of
Chest to Bar Pull ups
Or
Bar Muscle ups
Score: Time
Time Cap: 7:00
Kilograms: N/A
Scaling Options
Beginner / Fitness
5 x 3-4 Strict Band Assisted Pull ups
Intermediate
20 Kipping Pull ups
METCON (6 Rounds for time)
6 x 2 Rounds, Each for time, Rest 1:00 between Sets
Alternate between:
– Couplet 1:
10/8 Calories on a Machine
8-10 Toes to Bar
– Couplet 2:
8-10 Box Jump overs, Step Downs @ 24/20″
16-20 Air Squats
Score: Each set for time (6 scores)
Time Cap: 20:00
Kilograms: N/A
Scaling options
Beginner
Couplet 1:
6-9 Calories on a Machine
6-9 Hanging Knee Raises
Couplet 2:
6-9 Low Box Jump overs, Step Downs @ 24/20″
12-18 Air Squats
Intermediate
Couplet 1:
6-10 Calories on a Machine
6-10 Swinging Leg Raises
Couplet 2:
8-10 Box Jumps, Step Downs @ 24/20″
16-20 Air squats
ACCESSORY / EXTRA (Checkmark)
3 Sets:
10 Barbell Bicep Curls
15 Banded Tricep Extensions
Rest 1:00 Between Sets.
Goal: Upper Body Accessory