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230802

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

:40 lateral hops over the DB

:10 rest

:30 alternating shoulder taps

:10 rest

:20 hollow rocks

:10 rest

SPECIFIC WARMUP

T2B (1-2 Minutes at each):

Position on the pull-up bar (Grip and active hang on the bar)

Kip swing (Fast transition between hollow and arch body positions)

2 kip swings + 2 knees above hips (Knees up in the hollow position)

2 kip swings + 2 knees-to-armpits (Aggressive press down in the back swing, lean back, and drive knees up)

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar (Knees up and extend legs towards the bar)

Multiple toes-to-bar reps (Continue to press down in the backswing of each rep.

WALL WALK

:30 shoulder taps (Rigid body position)

:30 shoulder taps in pike (Legs straight and hips stacked close to shoulders

:30 partial wall walk (Arms press into the ground hard)

:30 wall walks (Big steps up and down the wall)

2 sets:

2 Wall Walks using chosen variation

WORKOUT

()

Metcon (Time)

RX

10 rounds for time:

9 toes-to-bars

3 wall walks

INTERMEDIATE

10 rounds for time:

6 toes-to-bars

2 wall walks

BEGINNER

10 rounds for time:

5 knees-above-hips

1 scaled wall walk
CAP 16 MINUTES

COOL DOWN

3 sets:

:30 band pull-aparts

:30 child’s pose stretch

Categories
Workouts

WEEK 16, DAY 3

CrossFit Montgomery – CF

GENERAL WARMUP

4 Rounds, increasing row speed each round:

10/8 Calorie Row

4 Lateral Burpees over the Rower

10 Plate Ground to Overhead 45/25lbs

10 Ring Rows

SPECIFIC WARMUP

– SNATCH

– BMU

METCON

Metcon (Time)

9-8-7-6-5-4-3-2-1

Power Snatch (135/95lbs)

Bar Muscle Up

Bar Facing Burpee
CAP 20 MINUTES

Categories
Workouts

WEEK 16, DAY 3

CrossFit Montgomery – CF

GENERAL WARMUP

4 Rounds, increasing row speed each round:

10/8 Calorie Row

4 Lateral Burpees over the Rower

10 Plate Ground to Overhead 45/25lbs

10 Ring Rows