CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 4:00
3-5 sets:
10 PVC pass-throughs
5 false grip ring rows
6 air squats
5 hand-elevated ring push-ups
LOW RING MUSCLE-UP | 10:00
PROGRESSION FOCUS
False grip ring rows Maintain the false grip.
Jumping ring dip or ring dip Full range of motion.
Leg-assisted muscle-up transition Use the legs to assist.
Leg-assisted muscle-up transition Make sure rings touch low on the chest before the transition.
Leg-assisted muscle-up transition Increase difficulty by walking the feet out little by little.
False grip kip swings Maintain false grip, big kip swings.
Muscle-ups Allow athletes that have muscle-ups, to practice a few reps.
SPECIFIC WARMUP
HANG POWER CLEAN PROGRESSION | 8:00
PROGRESSION FOCUS
5 hang clean pulls Dip with a vertical torso, lean forward, then push the heels down as the shoulders shrug up.
5 hang muscle cleans Continue to dip with a vertical torso and lean forward, then shrug the bar up to the shoulders.
5 tall cleans Use the shoulders to “shrug the bar up” to the front rack while dropping into a quarter squat.
7-10 hang power cleans Jump hard and squeeze the glutes to send the bar up into the front rack.
7-10 hang power cleans Put light weight on the bar. Continue to look for and coach hip extension.
LOAD UP
2-3 sets:
4 hang power cleans
– Rest :30-1:00 between sets.
– Unbroken reps.
MINI ROUND
1 set:
10 air squats
1 muscle-up (or variation)
2 hang power cleans (at workout weight)
WORKOUT
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Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
INTERMEDIATE
3 rounds for time:
50 air squats
7 chest-to-bar pull-ups
10 hang power cleans (75/115 lb)
BEGINNER
3 rounds for time:
30 air squats
15 ring rows
10 hang power cleans (45/65 lb)
CAP 15 MINUTES
COOL DOWN
1 set:
1:00 foam roll quads/side
1:00 foam roll upper back
1:00 foam roll calves/side