Categories
Workouts

231016

CrossFit Montgomery – CF

GENERAL WARMUP

PROGRESSIVE WARM-UP | 6:00

1 set:

:45 row (slow)

:30 plank shoulder taps

– Maintain an upright torso during the row.

1 set:

:45 row (moderate)

:30 straight-leg sit-ups

– Increase the strength of each stroke with a faster pull during the row.

1 set:

:45 row (fast)

:30 legs-butterflied sit-ups

– Return faster AND pull stronger during the row.

SKILL WORK

Every 2:00 for 4 sets:

1-5 strict chest-to-bar pull-ups

– On the 5th set, perform as many unbroken reps as possible.

SPECIFIC WARMUP

PULL-UP PROGRESSION | 9:00

3 small kip swings + 3 big kips – Move the shoulders in front of and behind the bar 3 times quickly, then press down harder for 3 more reps.

2-1-2 drill – Perform 2 kip swings, pull the chin up over the bar on the 3rd swing, then press away before descending to perform 2 more kip swings.

3-5 kipping pull-ups – Press away at the top of every rep to link together multiple pull-ups.

5 butterfly circles – Keeping the toes pointed and together, gradually increase the amplitude of the circles.

3-5 butterfly pull-ups – Scoop the toes up quickly while simultaneously pressing down on the bar hard, then pull the chin forward toward the bar.

PULL-UP TEST

10 unbroken reps = all 50 pull-ups in the workout

5-9 reps = 35 pull-ups in the workout

3-5 reps = 25 pull-ups in the workout

1 set:

10 unbroken kipping pull-ups

WORKOUT

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Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

100-calorie row

75 sit-ups

50 pull-ups

INTERMEDIATE

AMRAP 20:

100-calorie row

75 sit-ups

25 pull-ups

BEGINNER

AMRAP 20:

75-calorie row

60 sit-ups

45 ring rows

COOL DOWN

1 set:

1:00 banded lat stretch/arm

1:00 double-forearm stretch

Categories
Workouts

231016

CrossFit Montgomery – CF

GENERAL WARMUP

PROGRESSIVE WARM-UP | 6:00

1 set:

:45 row (slow)

:30 plank shoulder taps

– Maintain an upright torso during the row.

1 set:

:45 row (moderate)

:30 straight-leg sit-ups

– Increase the strength of each stroke with a faster pull during the row.

1 set:

:45 row (fast)

:30 legs-butterflied sit-ups

– Return faster AND pull stronger during the row.

SKILL WORK

Every 2:00 for 4 sets:

1-5 strict chest-to-bar pull-ups

– On the 5th set, perform as many unbroken reps as possible.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

100-calorie row

75 sit-ups

50 pull-ups

INTERMEDIATE

AMRAP 20:

100-calorie row

75 sit-ups

25 pull-ups

BEGINNER

AMRAP 20:

75-calorie row

60 sit-ups

45 ring rows