Announcements
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THE 4:45PM AND 5:45PM CLASSES
HAVE BEEN CHANGED TO ONE
CLASS AT 5:15PM
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CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 x [1 inchworm + 2 shoulder taps + 1 push-up]
:30 band pull-aparts
10 hollow rocks
10 Superman arch ups
10 ring rows
SPECIFIC WARMUP
KETTLEBELL SWING | 4:00
5 kettlebell deadlifts – Arch the chest up and drive through the heels.
10 Russian kettlebell swings – Lean the shoulders forward as the hips travel back, then squeeze the glutes and swing the kettlebell up to eye level.
10 kettlebell swings – Squeeze the glutes faster and pull the kettlebell higher until the arms are vertical and the biceps are in line with the ears.
CHEST-TO-BAR PULL-UP | 10:00
8-10 kip swings – Jump up to the bar from directly underneath it. Use the shoulders to swing the body back and forth.
3-5 kips – Start from the same hang, but increase the speed and strength of the kip to swing higher.
2 kip swings + 1 pull-up + 2 kip swings – Press down on the bar hard on the third rep, pull the chin over the bar, then press away with the feet in front of the body to reset the swing and perform 2 more kip swings.
2 kip swings + 1 chest-to-bar pull-up + 2 kip swings – Use bigger swings, press downs, pulls, and pushaways to pull higher and touch the chest to the bar while maintaining the rhythm of the swing.
EMOM 3:
2-5 chest-to-bar pull-ups or chosen scaled variation
WORKOUT
Metcon (Time)
RX
5 rounds for time:
25 KB swings (35/53 lb)
10 chest-to-bar pull-ups
INTERMEDIATE
5 rounds for time:
25 KB swings (35/53 lbs)
10 kipping pull-ups
BEGINNER
5 rounds for time:
25 KB swings (18/26 lb)
10 jumping chest-to-bar pull-ups
MINI ROUND
1 set:
12 kettlebell swings
5 chest-to-bar pull-ups
SKILL WORK
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or kettlebell.
COOL DOWN
2 sets:
1:00 child’s pose
10 scap pull-ups
– Hold the top of each scap pull-up for :01