CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
20 banded good mornings
3×10 reps band walk outs
2 rounds:
5 pull ups
10 Push Ups
15 Air Squats
Weightlifting
Bench Press:
2 set of 5 reps at 68-70% of 1-RM
2 set of 3 reps @ 78-80% of 1-RM
1 sets of 1 reps @ 88-90% of 1-RM
Bench Press
Gymnastics
Gymnastics Skill Work Day:
20 Minute Running Clock…
Pull Up Focus
RX+ – strict weighted pull ups (5×5)
RX – strict body wt. pull ups (5×5)
Scaled L1 – negative pull ups (5×5)
Scaled L2 – strict banded pull ups (5×5)
HSPU Focus
RX+ – 5 sets of 5 reps strict (deficit or even)
RX – 5×5 kipping hspu at even
Scaled L1 – 5 sets of 5 reps kipping with 1 ab mat
Scaled L2 – 5 sets of 5 reps eccentric focus only
Scaled L3 – 5 sets of 5-10 reps push ups or eccentric only push ups to PROGRESS
