CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 5:00
2 sets:
100-meter run
10 alternating Cossack squats
10 ring rows
5 up-downs + jump and reach
SPECIFIC WARMUP
KIPPING PULL-UP | 4:00
3 kip swings + 3 big kips – “Shake the bar back and forth” 3 times smoothly and 3 more times, faster and harder, to create a bigger swing.
3 paused kipping pull-ups – Press down hard, pull the chin over the bar, hold for :01, then press away to reset into the next swing.
3 kipping pull-ups – Immediately press back and away from the bar.
3-5 kipping pull-ups – Maintain the rhythm at the shoulders, but keep the legs straighter.
SQUAT CLEAN | 5:00
:20 setup hold – Chest up, weight in the heels, and the bar pulled tight to the shin with the shoulders in front of the bar.
5 muscle cleans – Slide the bar up the legs, then stand and shrug quickly to bring the bar up to the shoulders.
5 front squats – Lift the elbows up as the hips go down and back.
10 squat cleans – Deadlift smoothly to the thigh, then JUMP and pull under the bar and into the squat.
BUILD-UP
1 set:
3 squat cleans/person
– Rest :30-1:00.
5 squat cleans/person
WORKOUT
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PARTNER BADGER (Time)
RX
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-meter run
INTERMEDIATE
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-meter run
BEGINNER
3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
COOL DOWN
2 sets:
1:00 foam roll calves
:30 cat-cow
:30 standing pike stretch