CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 5:00
1 set:
:30 mountain climbers
10 alternating step-ups
10 easy ring rows
5 box jumps, slow
10 strict AbMat sit-ups
– Step down from the box.
1 set:
:30 mountain climbers
10 alternating step-ups
10 single-ring ring rows
10 box jumps, fast
10 AbMat sit-ups
– Step down from the box.
SPECIFIC WARMUP
ROPE CLIMB | 8:00
2 pull-to-stands – Elevate the hips first, pull from the floor to standing, then lower the shoulders down to the ground before the hips.
3 standing single-leg knee raises – With the arms fully extended overhead and grabbing the rope and one leg on the ground, slide one knee up the rope with the toe on the opposite side.
3 hanging single-leg knee raises – Perform the same movement as before, but hang from the rope with the bottom leg 2 inches off of the ground.
2 bite-to-stands – Wrap the second foot on top of the first, stand, then squat down and kick the tail of the rope away from the ground to recover.
3:00 rope climb practice Spend 3:00 practicing 2 rope climb reps or attempts.
GHD SIT-UP | 7:00
8 weighted AbMat sit-ups – Touch the ball to the floor above the head and as far forward of the body at the top as necessary to pass the shoulders in front of the hips.
5 knee extensions + 5 GHD sit-ups to parallel – Practice extending the knees rapidly, then progressively lean further back to parallel while continuing to execute the knee extension.
5-10 GHD sit-ups, full range of motions – Keep the torso braced and the arms crossed while lowering the shoulders just below the hips.
MINI ROUND
12 box jumps
1 rope climb
8 GHD sit-ups
WORKOUT
()
Metcon (Time)
RX
5 rounds for time:
2 rope climbs
10 GHD sit-ups
20 box jumps (20/24 in)
– Step down from the box.
INTERMEDIATE
5 rounds for time:
1 rope climb
10 GHD sit-ups to parallel
20 box jumps (20/24 in)
– Step down from the box.
BEGINNER
5 rounds for time:
3 pull-to-stands
10 hollow rocks
15 box step-ups (12 in)
– Step down from the box.
CAP 19 Minutes
COOL DOWN
1:00 couch stretch/leg
1:00 banded lat stretch/arm