Thursday, February 4, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

10 min :

1 min cardio

10 tempo ring rows 1 sec pause at top

10 perfect pushups

5 jumping alt lunges

10 hollow body rocks

Weightlifting

Bench or Strict Press – find 3RM:

Then…95%x3

Then…90%x3

Bench Press

Strict Press

Gymnastics

Muscle Up Progressions:

0:00 – 10:00

False Grip Practice

-5 sets of 5 reps Ring Rows

-5 sets of 5 reps MU transitions

10:00-20:00

Choose 1 skill below:

-Hollow body superman holds and rocks on ground

-ring and bar kipping practice

-MU machine, perform reps

20:00-40:00

Kipping MU practice

-RX – accumulate 20-30 reps kipping MU, bar or ring

-Scaled L1 – 10-20 banded bar mu, or jumping ring mu

-Scaled L2 – 20-30 kipping CTB or pull ups

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