Thursday, January 21, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard


10 min for quality:

1 min cardio

5 ring row with pause at top

10 lateral lunges

5 tempo push ups 21×1


Strict Press or Bench Press:

Find a 5 RM

*Try to increase from last week*


5 reps @ 90% of 5-RM from the day

Strict Press

Bench Press


Muscle Up Progressions:

0:00 – 10:00

False Grip Practice

-5 sets of 5 reps Ring Rows

-5 sets of 5 reps MU transitions



Focus on your current goal that you are wanting to achieve in the Muscle Up or Pull Up.

**Example; if you are trying to develop a jumping MU or banded MU, make it your goal to get closer to that goal today. *

If you do not have a goal, ask your coach to help you develop a SMART goal.**

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