Thursday, July 1, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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.

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