CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

10 min for quality:

1 min cardio

5 ring row with pause at top

10 lateral lunges

5 tempo push ups 21×1

Weightlifting

Strict Press or Bench Press:

Find a 5 RM

*Try to increase from last week*

Then…

5 reps @ 90% of 5-RM from the day

Strict Press

Bench Press

Gymnastics

Muscle Up Progressions:

0:00 – 10:00

False Grip Practice

-5 sets of 5 reps Ring Rows

-5 sets of 5 reps MU transitions

10:00-30:00

FREE TIME

Focus on your current goal that you are wanting to achieve in the Muscle Up or Pull Up.

**Example; if you are trying to develop a jumping MU or banded MU, make it your goal to get closer to that goal today. *

If you do not have a goal, ask your coach to help you develop a SMART goal.**

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up10 min for quality: 1 min cardio 5 ring row with pause at top 10 lateral lunges 5 tempo push ups 21x1WeightliftingStrict Press or Bench Press: Find a 5 RM *Try to increase from last week* Then… 5 reps @ 90% of 5-RM from the dayStrict PressBench PressGymnasticsMuscle Up Progressions: 0:00 - 10:00 False…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up10 min for quality: 1 min cardio 5 ring row with pause at top 10 lateral lunges 5 tempo push ups 21x1WeightliftingStrict Press or Bench Press: Find a 5 RM *Try to increase from last week* Then… 5 reps @ 90% of 5-RM from the dayStrict PressBench PressGymnasticsMuscle Up Progressions: 0:00 - 10:00 False Grip…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up 2 sets: 100 m run 20 jumping jacks 20 mountain climbers 10 quad stretches :30 sit in bottom of squat (stretch ankles and calves as well) 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down 5 spiderman crawls with sit back to stretch hamstring 10…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up 2 sets: 100 m run 20 jumping jacks 20 mountain climbers 10 quad stretches :30 sit in bottom of squat (stretch ankles and calves as well) 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down 5 spiderman crawls with sit back to stretch hamstring…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up 2 sets: 100 m run 20 jumping jacks 20 mountain climbers 10 quad stretches :30 sit in bottom of squat (stretch ankles and calves as well) 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down 5 spiderman crawls with sit back to stretch hamstring…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400 m run down and back high knees Down and back butt kicks Down and back side shuffle Down high kicks Back quad stretch Down chicken walk Back over/under the fence 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 3 sets:…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up400 m run down and back high knees Down and back butt kicks Down and back side shuffle Down high kicks Back quad stretch Down chicken walk Back over/under the fence 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 3…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up400 m run down and back high knees Down and back butt kicks Down and back side shuffle Down high kicks Back quad stretch Down chicken walk Back over/under the fence 5 cherry pickers 10 lateral lunges 3 whirly birds in each direction 10 bird dogs 20 deadbugs 10 single leg glute bridges 3…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400 m run 10 arm circles forward 10 arm circles back 10 arm swings over/under 10 arm swings up and down :30 wall chest stretch 10 toe touches 10 lateral lunges 10 spiderman crawls 10 pigeon 5 downward/upward dog 10 scap push ups 10 lateral hops 10 front to back hops 3 sets: 5…