Thursday, October 8, 2020

CrossFit Albuquerque – CrossFit

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200-400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

2 sets:

5 pullups

5 dips


1. 0:00 – 10:00

Ring Muscle Up or Bar MU Transition Work

Using low rings with leg drive or a box for jumping transitions, perform 30 reps of MU transitions. Focus should be on fast and quick turn over.

2. 10:00-20:00

Choose 1 skill below to work on:

A. Kipping practice. Perform 5 sets of 10 reps hollow body superman swings on bar or rings.

B. 5 sets of 3 reps. Slow negatives from the top of MU position. 3-5 secs down. Use a band to support and help with control on decent.

MU machine. 5 sets of 3 reps, strict MU on ring muscle up apparatus.


Metcon (AMRAP – Rounds and Reps)

20 min for quality:

2 min cardio

20 alt jumping lunges

10 ring rows 1 sec pause at top

:10 hold bottom of dip

15 good mornings (banded or barbell)

20 alt v-ups

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