CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
3 sets
30 sec Row / Machine
10 Hollow Body Lat Pulldown
10 Hollow Body Y pull
B. MOBILITY / ACTIVATION (1:30)
Child’s pose Lat stretch
3 reps/side, take 5 seconds to stretch on each side
C1. SPECIFIC (2:00)
1-2 sets
5 Scap pull ups
5 Beat swings
—
Proceed to drill progression in Part A
C2. SPECIFIC (2-3:00)
Aerobic, row or other machine
2-3 sets
20 seconds easy
20 seconds moderate
20 seconds hard
()
GYMNASTICS (Checkmark)
Toes to bar progression:
-Toes to Bar Timing Drill
3 x 2-5 reps
-Band assisted Toes to Bar
3 x 2-5 reps
– Toes to Bar Practice time
TC: 15 minutes
()
()
()
METCON (Time)
For Time:
42-30-18
Calorie Row
15-21-27
Toes to Bar
TC: 12 minutes
Score: Time
KG: N/A
Scaling Options
Beginner
30-20-10
Cal Row
9-15-21
Swinging Knee Raises
Intermediate L1
42-30-18
Calorie Row
9-15-21
Swinging Leg Raises
Intermediate L2
42-30-18
Calorie Row
6-9-15
TTB
ACCESSORY / EXTRA (Checkmark)
Reverse plank Bridge Ups
3 x 10
*Hold every rep for 2-3 seconds
Goal: Stretching & Post Chain Accessory