CrossFit Albuquerque – CrossFit
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
