CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 7:00
1 set:
:30 Samson lunges
:30 bent-over rows (empty bar)
:30 air squats
:30 shoulder presses (empty bar)
:30 scap pull-ups
SPECIFIC WARMUP
THRUSTER | 6:00
6 full-grip front squats “Lift the elbows up away from the knees.”
6 wide-stance push presses “Dip with the chest up and drive through the heels.”
6 thrusters, pause overhead “Heels down in the squat, then stand quickly to launch the bar overhead.”
6 cycling thrusters “Lower with the arms slowly, then start the thruster once the bar touches the shoulders.”
CHEST-TO-BAR PULL-UP | 12:00
3 kip swings + 3 kips – Keep the body tight and shake the bar back and forth; 5 small reps followed by 3 big reps.
2 top-to-top pull-ups – Hold the top of the pull-up for :01, then press away to reset the swing for the next rep.
3 kipping pull-ups – Keep the legs straight throughout the swing and push away on the descent.
3 chest-to-bar pull-ups – Keep the legs straight throughout the swing, but arch further and press down harder.
3 chest-to-bar pull-ups – Push away harder and cycle reps faster without bending the knees excessively.
MINI ROUND
1 round:
3 thrusters
3 chest-to-bar pull-ups
– Use workout load.
WORKOUT
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CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
SKILL WORK
Metcon (Checkmark)
3 sets:
5-15 GHD sit-ups
– Rest 1:00-2:00 between sets.
COOL DOWN
1 set:
2:00 foam roll quads
1:00 reach-roll-lift