CROSSFIT BRACKNELL – CrossFit
Deadlift (Pre-workout:
On an 8:00 clock:
Build to a heavy set of 3 deadlifts)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
7 handstand push-ups
7 deadlifts (70/102 kg)
COMPETE PROGRAMME
Class
Skill I
Double-Under Pull-Up
Bar Muscle-ups (SKILL I
EMOM 10:
2-4 bar muscle-ups)
NOTES
Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
If you do not yet have bar muscle-ups, practice the most challenging pulling exercise that you do have, like chest-to-bar pull-ups, chin-over-bar pull-ups, and ring rows.
Metcon (AMRAP – Rounds and Reps)
DOUBLE-UNDER PULL-UP
AMRAP 7:
20 double-unders
5 chest-to-bar pull-ups
NOTES
Stimulus & Goals
Test your chest-to-bar capacity and upper-body grip and pulling stamina to where your limit is. DO NOT pace or strategize this one; just move!
Finish rounds in less than :30 and keep the pull-ups unbroken.
Rest as little as possible and attack each element, even if you do not feel ready.
Strategy
Use a kipping technique (gymnastics kip or butterfly) that allows you to keep moving. Using both techniques depending on your level of fatigue may be beneficial.
Start at a pace you know you cannot hold and see how long you can go before you drop off.
Let technique be your limiting factor. Only begin to rest when you feel your mechanics start to compromise.