CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
30 hip bridges
Plate hold overhead 1 min
30 sec side plank/side
5-10 pull ups
10-20 ring rows
Weightlifting
Bench Press:
2 sets of 5 reps at 75%
2 sets of 3 reps at 85%
1 set of 1 rep at up to 90%
Bench Press
Gymnastics
Muscle Up Focus:
0:00 to 5:00
3 sets of 10-15 Hollow Body/Superman Swings on Rig
3 sets of 5 reps kipping pull up practice
5:00 to 20:00
-Skill/Strength Work of choice-
Options:
Strength Work
-Negatives emphasis (working on slow negatives from top of pull up or MU)
-Banded MU – perform sets 3-5 muscle ups using a HEAVY band to help reinforce technique
-False grip holds
Skill Work:
Kipping practice
MU transition work (muscle up machine, banded muscle up transitions, jumping muscle up)
Volume:
RX+ Attempt 5-10 strict Ring MU accumulation. String together: if able.
RX – accumulate 30/15 total muscle ups for the day
COACHES: use above as a template to guide class depending on athletes and levels attending your class.
