CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
20 banded good mornings
3×10 reps band walkouts
Weightlifting
E3MOM for 15mins:
2 Bench Press @ 20×1 tempo.
Note, Use 95% of your 3RM Bench Press from 2/23.
Bench Press
Metcon (No Measure)
Strength Accessory:
16 MIN Alternating EMOM OPTION 1:
“Pump Focus”
12 DB HAMMER CURLS
12 DB Kickbacks (two at a time)
15 banded good mornings
:30 Hollow Body Hold
RX+ :30 L-Sit Bar hang
16 MIN Alternating EMOM OPTION 2:
“Gymnastics, Bar Muscle up Focus”
Scaled
30 Jumping Bar MU
:30 Bar Dips
:30 secs banded pull up negatives, 31×1
NOTE: 3 secs down, 1 sec pause at stretch bottom position, fast up, 1 sec hold at top.
Rest
RX
Accumulate 10-15 bar muscle ups in as few sets as possible
RX+
Accumulate 20-30 bar muscle ups in as few sets as possible.
