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
()
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