CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6-10:00)
400m run / 2:00 Machine
Then
Full Body Hop Race
Split class into 2-3 or 4 groups and have members “race” for 2-4 rounds taking a little break between each round
B. MOBILITY/ACTIVATION (3:00)
1. Ballistic Leg Swings, Front to Back
15/15
2. Bottom of Dip Support Hold
2 x 0:10-15
Assisted with Feet if needed.
C1. SPECIFIC (12:00)
Deadlifts
– 2 x 3-5 Deadlifts @ Empty Bar, Control Eccentric over 3 seconds
– 5 @ Light, Control Eccentric
– 5 @ Moderate
– 5 @ Workout Weight
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Ring Dips / Box Dips
– 5 Jumping Ring Dip, Control Eccentric / 5 x 1/2 ROM Box Dip, Control Eccentric
– 2 x 3-5 Ring Dips / Jumping Ring Dips / Box Dips
C1. SPECIFIC (CNT’D)
Practice Round
– 3 Ring Dip / Modification
– 3 Bar Facing Burpees
– 3 Deadlifts
C2. SPECIFIC (5:00)
Get the gym set-up and find equipment for Post Metcon
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METCON (AMRAP – Rounds and Reps)
AMRAP 15
5 Strict Ring Dips
10 Bar Facing Burpees
15 Deadlifts @ 225/155 lbs
Score: Rounds + Reps
Time Cap: 15:00
Kilograms: 100/70, Beg: 43/30, Int L1: 60/43, Int L2: 70/47
Scaling Options:
Beginner
AMRAP 15
5 Box Dips
10 Burpees
10 Deadlifts @ 95/65 lbs
Intermediate L1
5 Feet Assisted Ring Dips
10 Bar Facing Burpees
15 Deadlifts @ 135/95 lbs
Intermediate L2
2-3 Strict Ring Dips
10 Bar Facing Burpees
15 Deadlifts @ 155/105 lbs
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POST METCON (OPTIONAL) (Distance)
In teams of 3-5, get as many laps of a 50’ carry as possible in 5:00
Score: Distance
Time Cap: 5:00
Kilograms: N/A
Scaling Options
Reduce weight as needed
ACCESSORY / EXTRA (Checkmark)
T Y M Pull Aparts
3 x 5 Reps*
* 1 Rep = 3 pulls, T+Y+M
Goal: Upper Back Accessory