CrossFit Montgomery – CF
GENERAL WARMUP
PARTNER ROWLING WARM-UP | 10:00
AMRAP 8:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.
Penalties:
Round 1: air squats
Round 2: plank shoulder taps
Round 3: ring rows
Round 4: pull-to-stands
SPECIFIC WARMUP
LEGLESS ROPE CLIMB | 5:00
Beginners: continue to practice pull-to-stands.
Intermediates: modify what the feet/heels do during the L pull-ups to challenge each individual OR attempt partial legless rope climbs.
Advanced: complete 1 seated rope climb from the floor up to 10-15 feet.
2 pull-to-stands – Elevate the hips off of the ground and climb up and down the rope with the shoulders returning to the floor first.
4 seated L pull-ups – Grip as high as possible from the seated position. Pull until the hands are in front of the shoulders.
2:00 seated rope climb practice – Perform 1-2 reps of what will be completed in the workout.
RING DIP REVIEW | 5:00
Jumping ring dip – Elbow below the shoulder at the bottom, strong jump to lockout arms at the top.
Ring support hold – Elbows locked out while pulling the rings close to the body.
Bottom of ring hold – Shoulder below elbows, rings, and elbows hug the body.
Kipping ring dip practice – Leg straight at the bottom of the dip, practice driving the knees up aggressively toward the chest. Substitute jumping dips as needed.
MINI ROUND
1 set:
1 legless rope climb, half workout height
4 ring dips
5-calorie row
– Use workout movement variations
WORKOUT
()
Metcon (5 Rounds for calories)
RX
5 sets:
On a 3:00 clock:
1 legless rope climb
10 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.
INTERMEDIATE
5 sets:
On a 3:00 clock:
1 rope climb
6 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.
BEGINNER
5 sets:
On a 3:00 clock:
3 pull-to-stands
6 hand-elevated push-ups
Max cal row in remaining time
– Rest 2:00 between sets.
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift