CrossFit Albuquerque – CrossFit
Warm-up
10 min Self Paced:
200 m run/1 min row or bike
10 alt lunges
10 ring rows
10 dips
Gymnastics
0:00 – 5:00
Hand Stand Hold
Accumulate up to 5 MIN in Holds
Use a kick up or wall walk up or perform free standing
5:00 – 15:00
Bar and Ring Work
-L-Sit hang, try to accumulate 10-30 secs for 3 sets
-3 sets of 5 reps strict pull ups, with or without a band
15:00-40:00
FREE TIME
IDEAS Below:
Negatives for strength development on HSPU or MU.
-Begin at the top of the movement and then slowly lower down for 5 seconds each rep. Perform 5 sets of 5 reps with this technique.
JUMPING, BANDED, or MU machine work or Kipping HSPUs
-Perform 1-2 reps at a time for an accumulation of 30 reps.
RX+ ACCUMULATION of VOLUME of reps for MU, CTB, or HSPU
-using a goal of 10, 20, 30, 40, 50, or 100 reps
Get a total number of reps in a descending order scheme of UB reps. Example: 30 reps broken down into 10-8-6-4-2. Rest as needed between sets.
