Thursday, February 10, 2022

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 MIN Cardio of Your Choice

5 inch worms

10 air squats

20 alternating lunges

3×10 band walk outs

1 MIN plank

Weightlifting

On a 20 MIN Running clock…

Build to a 2-RM bench press, for the day.

Bench Press

Metcon

Metcon (No Measure)

Gymnastics Skill Work Day:

20 Minute Running Clock…

Accumulate volume on any 1 of the following challenging gymnastics skills.

Muscle Up

RX+ – 20-30

RX- 10-20

Scaled – 10-20 modified rep movements; like banded or jumping MU or ring MU transition skill work.

HSPU

RX+ strict or kipping at deficit 20-30 reps

RX – strict or kipping at even – 20-30 reps

Modified – work on progression with coach

Rope Climbs:

RX+ – legless – 10-15

RX – standard – 10-20

Scaled L1 – standard 5-10

Scaled L2 – modified from seated on floor or practicing learning how to use the feet

***Would like to see people attempt a first time achievement in a movement today!***

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