Thursday, July 15, 2021

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400m run

10 air squat

30 hip bridges

20 alternating lunges

3 x 10 reps band walkouts

60 sec plank

Weightlifting

Bench Press:

2 sets of 3 reps at 80%

2 sets of 2 reps at 85-90%

OR

Strict Press:

2 sets of 3 reps at 80%

2 sets of 2 reps at 85-90%

Bench Press

Strict 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

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