CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
30 jumping jacks
10 alternating elbow to instep
10 alternating scorpion stretches
10 alternating box step-ups (20/24 in)
1set:
10 burpees
10 good mornings (empty barbell)
10 alternating box step-ups (20/24 in)
2 sets:
10 deadlifts (empty barbell)
5 burpee box jump overs (20/24 in)
– Rest 1:00 between sets.
SPECIFIC WARMUP
MUSCLE=UP
:15 ring support hold (Keep the rings stable near the pockets, foot assisted, or spotted by the trainer as needed)
3-5 kneeling false grip ring rows (Maintain a false grip and hollow body position throughout the movement)
3 kneeling muscle-up transitions (Pull to the sternum, rotate around the rings, then complete a foot-assisted dip)
3:00 low-ring practice (Walk the feet further forward to increase the difficulty)
3:00 kipping muscle-up practice (Press the rings back during the arch and pull the rings to the floor during the kip)
OVERHEAD SQUAT
3 overhead squat initiations (Press up as the hips push back)
3 above parallel overhead squats (Hold just above parallel and press up)
5 overhead squats (Press up into the bar at the bottom of the squat)
5 overhead squats (Push the bar away from the head throughout the entire squat)
LOAD
2-3 sets:
5 deadlifts
5 overhead squats
METCON
Metcon (Time)
RX
40 burpee box-overs (20/24 in)
30 deadlifts (135/185 lb)
20 overhead squats
10 muscle-ups
INTERMEDIATE
40 burpee box-overs (20/24 in)
30 deadlifts (105/155 lb)
20 overhead squats
5 muscle-ups
BEGINNER
30 burpee box-overs (16/20 in)
20 deadlifts (75/115 lb)
10 overhead squats
5 low ring foot-assisted muscle-ups
TIME CAP = 16 Minutes