CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (8:00)
2 Rounds of Tabata (4 sets each station)
– Machine
– Plate Hops
– Plate Ground to Overhead
– Hollow Rocks / Hollow Ups
B. MOBILITY / ACTIVATION (4:00)
2 Sets
– 10 Band Bicep Curls, negative return
– 10 Light DB or KB Wrist Curls, negative return
– 10/10 Band Lat Pull in, negative return
Negative return means slow eccentric portion
C. SPECIFIC (10-12:00)
Rope Climb
Before each set of 2:00, demonstrate movement & common faults. Extend practice time if needed
– 2:00 Seated Foot Clamp.
– 2:00 Seated Foot Clamp + Pull.
– 2:00 Standing Foot Clamp + Pull.
– 2:00 Rope Climb Practice.
C2. SPECIFIC
5:00 Jump Rope Warm up
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Ab Mat Sit-up
– 5 Straight Legs
– 5 Butterfly Position
Focus on athletes pushing into the map with the abs
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GYMNASTICS (5 Rounds for reps)
5 Sets of 1:00 on, 1:00 Off
12/9 Calorie Bike / Row
Max Reps Rope Climb
Score: Reps
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
0:30 Calorie Bike / Row
Max Reps Lying to Standing Rope Climb
Intermediate
12/9 Calorie Bike / Row
Max Reps 1/2 Rope Climb
Fitness
12/9 Calorie Bike / Row
Max Reps Strict Chin ups
METCON (Time)
For Time
150 Double Unders
150 Ab Mat Sit-ups
Partition Work as desired
Score: Time
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
200 Single Unders
75-100 Ab Mat Sit-ups
Intermediate
As written
ACCESSORY / EXTRA (Checkmark)
Toes Elevated Romanian Deadlifts
3 x 8-12
Goal: Posterior Chain Accessory