Thursday, January 7, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

10 min for quality:

1 min cardio

5 ring row with pause at top

10 lateral lunges

5 tempo push ups 21×1

Weightlifting

Strict Press or Bench Press:

Find a 5RM

Then…

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

Strict Press

5RM for the day

Bench Press

5RM for the day

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

10:00-30:00

FREE TIME

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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