Thursday, July 29, 2021

CrossFit Albuquerque – Home Workouts

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200-400m run

3×10 band walk outs

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank


Bench Press

2 sets of 3 reps at 80-85% of 1-RM

2 sets of 2 reps at 85-90% of 1-RM

Bench Press


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-


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)


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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