CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Partner Warm up
4 sets (2/partner)
While 1 partner performs 30 single or double unders
Part 2 performs 3 burpees + Mountain climbers in remaining time
B. MOBILITY / ACTIVATION (2:00)
Child pose lat stretch
45-60 sec / side
C1. SPECIFIC (8:00)
1. Technical primer BMU (Advanced)
Low bar hip to bar + Jumping bar muscle up
2-4 sets of 2+1
C1. SPECIFIC (Cnt’d)
1. Technical Primer C2B (Int Beginner)
Banded PVC “Kipping” Pull downs
2-4 sets 3-4 reps
2. Practice
Advanced: Bar muscle ups
Int: C2B / Pull ups
Beginner: Kip Swing
C2. SPECIFIC
Ring Dips
5 Jumping ring dips / Bench Dips (easy)
5 Ring Dips / Harder jumping ring dips or bench dips
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Shoulder to overhead
5 Push Press @ Empty bar
5 Push Jerks @ empty bar
5 Shoulder to overhead @ workout weight
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GYMNASTICS (AMRAP – Reps)
Bar Muscle ups
3 sets of
1:00 Max Bar muscle ups
1:00 Rest
– Or –
1:00 Max Kipping C2B Pull ups
1:00 Rest
Score: Total reps
TC: 6 minutes
KG: N/A
Scaling Options
Beginner
Max Strict band assisted pull ups
Intermediate
Max Kipping Pull ups
METCON (Time)
3 rounds for time
45 Double unders
15 Ring dips
45 Double unders
15 Shoulder to overhead @ 95/65 lbs
RX+ = Strict ring dips
Score: Time
TC: 14 minutes
KG: 43/30
Scaling Options
Beginner
45 Single unders
10 Box dips
45 Single unders
10 S2O 45/35 lbs
Intermediate L1
45 Double unders
15 Jumping Ring dips
45 Double unders
15 S2O @ 75/55 lbs
Intermediate L2
45 Double unders
7-10 Ring dips
45 Double unders
10 S2O @ 95/65 lbs
ACCESSORY / EXTRA (Checkmark)
Seated Band rows
3 x 20
-Rest 1:30-2:00 b/w-
Goal: upper pull, antagonist accessory