CROSSFIT BRACKNELL – CrossFit

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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



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

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