Ask your coach about our in-house competition
When – September 19th starting at 9:00a
Where – CFM
What – In-house oartner competition to have some fun and meet some new friends. All wods will be doable with Rx, Scaled, and Beginner levels
Why – Due to the postponing of #4#, and all the new faces we have in the gym, we thought this would be a fun activity to host!
CrossFit Montgomery – CF
12:00 to complete.
Weighted Pull-ups (3/3/3/2/2/1/1/1)
score is heaviest 1 rep of weighted pull-up
pull-ups must be strict.
If you can do 1 strict pull-up, but no weight do the following
5×5 pull-up negatives (jump to the top, then slowly descend down)
If you can do 2 unbroken strict pull-ups, do banded on the sets of 3, then drop to strict pull-ups, then try for a little bit of weight on the sets of 1
If you do not have strict pull-ups, do 5×5 strict banded pullups, 5×5 strict ring rows, or 5×5 elevated ringrows.
24:00 of steady work:
Each round consists of-
*50m Offset kb carry – one KB in front rack, one Kb overhead
*50m double front rack KB carry – both KBs in the front rack
50m double overhead KB carry – both KBs overhead in strong position
250m row or 200m run at a steady pace
*15 weighted step ups (can use kb or dumbell)
*10 tactical lunges
20 hollow rocks or 10 GHDs
250m row or 200m run
*score combined weight from the 4 starred movements above that you completed in one round.
on row or run and on the hollow rock or GHDs, athletes can choose which one they do each round.