CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
1. Amrap 6 minutes
30 Single or double unders
10 Band Shoulder presses
10 Band Good mornings
10 Calf Raises
B. GAME WARM UP (3-5 x 1:00 on, 30 seconds off, 5:00)
Animal Relay Race
Get members into 3-5 groups, minimum 3 athletes in a group
– Bear Crawl , Crab Walk, Bunny Hop, Duck Walk
Athletes in the same team will stand on opposite ends of the gym, at least 25’ apart from each other. On the call of 3-2-1- go, the first athlete of each team will start to walk towards their partner on the other side using the Bear Crawl technique. Once they arrive to tag their partner, partner 2 will walk over to the other side of the gym using the Crab walk technique. They’ll tag their third partner and they will do the same using the Bunny hop & so on until the time is up. The team with the most distance at the end of the 3 intervals wins!
B2. MOBILITY/ACTIVATION (2:00)
Lat Smash with barbel in Rig
1:00/side
C1. SPECIFIC (15:00)
Deadlift
5 Reps @ empty bar, tempo descent
5 Reps @ light, Deadstop, Focus on regaining tension in set-up
5 Reps @ slightly heavier, Focus maintaining lat engagement
Ramp up to workout weight in sets of 3
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Handstand Push ups
– 10-15 sec Headstand Against wall
– 3-5 Tempo Handstand to headstand
– 5 Handstand Push ups, slight pause in the bottom & maintaining tension
Scale:
– Grab Dumbbells for Z Press or Set-up box for Pike handstand push ups
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Practice Round
1-3 Deadlifts
20-30 Single or Double unders
3 Handstand Push ups
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METCON (5 Rounds for reps)
5 sets
3:00 on, 1:00 Off
10 Deadlifts @ 275/205 lbs
100 Double unders
Max Reps Handstand push ups in remaining time
RX+ Strict Handstand Push ups
Score: Reps
TC: 20 min
KG: 125/93, Beg 43/30, Int 100/70
Scaling Options
Beginner
10 Deadlifts @ 95/65 lbs
75-100 Single unders
Max Rep DB shoulder press or Z-Press in remaining time
Intermediate
10 Deadlifts @ 225/155 lbs (or 70-75%)
75 Double unders
Max Reps Pike Handstand push ups in remaining time
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OPTIONAL FINISHER (3 Rounds for reps)
Plant Front Raise With Turn
3 sets max reps in 1:00, rest 30 seconds
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ACCESSORY / EXTRA (Checkmark)
Reverse Hypers, on GHD or Bench
3 x 15-25
Goal: Lower Back Decompression