CrossFit – Thu, Mar 16

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.

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