Thursday, February 25, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

10 min Self Paced:

200 m run/1 min row or bike

10 alt lunges

10 ring rows

10 dips

Weightlifting

Bench Press:

2-3 reps at 85-90% of 1-RM

SLOW Negatives with Spotter

*5 seconds to the chest*

**Partner assist lift off**

Bench Press

Gymnastics

0:00 – 5:00

Hand Stand Hold

Accumulate up to 5 MIN in Holds

Use a kick up or wall walk up or perform free standing

5:00-25:00

FREE TIME

IDEAS Below:

Negatives for strength development on HSPU or MU.

-Begin at the top of the movement and then slowly lower down for 5 seconds each rep. Perform 5 sets of 5 reps with this technique.

JUMPING, BANDED, or MU machine work or Kipping HSPUs

-Perform 1-2 reps at a time for an accumulation of 30 reps.

RX+ ACCUMULATION of VOLUME of reps for MU, CTB, or HSPU

-using a goal of 10, 20, 30, 40, 50, or 100 reps

Get a total number of reps in a descending order scheme of UB reps. Example: 30 reps broken down into 10-8-6-4-2. Rest as needed between sets.

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