CROSSFIT BRACKNELL – CrossFit
Class Programme
* HEAVY DAY *
Back Squat (5 sets:
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets.)
INTENDED STIMULUS
Find a heavy weight and stay there for all 5 sets.
75-85% of 1-rep max.
Rest 2:00 to 3:00 between sets.
Count any failed set as one of the 5.
COMPETE PROGRAMME
1) 231002
2) 231003
3) Skill I
Metcon (No Measure)
SKILL I
2 sets:
:20 bottom-of-the-ring dip hold
10 false grip ring rows
EMOM 10:
1-3 ring muscle-ups
NOTES
In this session we will work on our ring muscle-ups. Keep in mind that this is a skill session, not a workout.
For individuals that don’t yet have a muscle-up, scale to jumping muscle-ups, low ring transitions, or even false pull-ups on the rings.