CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
3 sets
30-50 Single / DU
5-10 Inchworm Push ups / On knees
5-10 Band Chest Press
5-10 Band Shoulder Press
B. MOBILITY / ACTIVATION (3:00)
1. 20 Scorpion Stretch
2. 10-20 Bent Over Band Lat Pull Down
C. SPECIFIC (8:00)
Incline Dumbbell Bench Press
– 5 Reps, Light
– Ramp up to find Workout Weight in sets of 5
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Plyo Push Ups
– 5-8 Push ups / On Knees / Hands Elevated
– 1-2 x 5-8 Band Assisted Plyo Push ups
C2. SPECIFIC (5:00)
Dumbbell Hang Cleans
– 6 Dumbbell Romanian Deadlifts
– 6 Dual Dumbbell Hang High Pull
– 3/3 Single Arm Dumbbell Hang Cleans
– 6 Dual Dumbbell Hang Cleans
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Practice Round
– 10-20 SIngle / DOuble Unders
– 4 Dumbbell Hang Cleans
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WEIGHTLIFTING (Weight)
4-5 Sets of
10 Incline Dumbbell Bench Press
5-10 Band Assisted Plyo Push Up
Rest 2:00
Score: Weight
Time cap: 12:00
Kilograms: N/A
Scaling Options
Beginner
7 Incline Dumbbell Bench Press
5 Band Assisted Push Up
Intermediate
As written
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METCON (AMRAP – Rounds and Reps)
4 x 3:00 Amraps, Rest 0:30 Between Amraps
10 Dumbbell Hang Cleans @ 50/35 lbs x 2
30 Double unders
Score: Total Rounds and reps
TIme Cap: 14:00
Kilograms: 22.5/15
Scaling Options
Beginner
10 Dumbbell Hang Cleans @ 25/15 lbs x 2
30 single unders
Intermediate
10 Dumbbell Hang Cleans @ 35/20 lbs
15-30 Double unders
ACCESSORY / EXTRA (Checkmark)
Kettlebell Wrist Curls
3 x 12