CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 with a partner:
10 muscle-ups*
200-m run with a partner**
– One partner works and one rests during the muscle-ups.
*Scale to kipping C2B or Pull Ups to work on the kip and strength element ofbthe BMU (not butterfly since this doesn’t carry over the BMU’s in the same way). If you are comfortable with kipping C2B, then utilise the jumping BMU or Low Ring BMU to work on the skill of the muscle up transition.
**Runs can be swapped for 200m Row/Ski/Bike to work around injuries. Try to partner with someone who will do similar movement.
INTENDED STIMULUS
5-8 rounds.
Muscle-ups complete in 1-2 sets/partner.
Advanced athletes push the runs, while others use the runs to recover between muscle-up work.