CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
3 rounds
1:00 Row / Machine
25′ Hamstring Scoops
25′ Soldier’s Walk
10 Band tricep push downs
B. MOBILITY/ACTIVATION (3:00)
10/10 Leg Swings, front to back
20 Scorpion stretch
2 x 10-15 Sec hold in the bottom of the Dip
C1. SPECIFIC (10:00)
Ring dips
10-15 Sec support hold
5 Tempo Descent jumping Ring Dips / Box Dip
5 Ring dips / Box Dips
Ramp up & find appropriate bands & boxes
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METCON (Time)
For Time
5000/4500m Row
Every 2 minutes stop and perform
– 5 Strict Weighted Ring Dips @ 35/20 lbs
RX+ 50/35lbs
Score: Time
TC: 25 minutes
KG: RX+ 22.5/15, RX 15/10
Scaling Options
Beginner
2500-4000m
5 Bench Dips
Intermediate
5000/4500m
5 Strict Ring dips, assisted as needed
POST METCON (AMRAP – Reps)
Tabata Russian Twists
Weighted with 25/15 lbs plate or medicine ball
Score: Reps
TC: 4:00
KG: 10/7.5
Scaling Options
Beginner
Feet on the ground, unweighted
Intermediate
Weighted with 15/10 lbs Plate or medicine ball
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ACCESSORY / EXTRA (Checkmark)
Reverse Hypers on Bench or GHDs
3 x 20
GOAL: Posterior Chain accessory, low back health