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240207

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:

:30 ring rows

:30 knee push-ups

:30 PVC pass-throughs

:30 air squats

SPECIFIC WARMUP

MUSCLE-UP | 12:00

Pair athletes up to share rings; one person works at a time.

:10 ring support hold – Lock out the arms by pressing the rings down toward the floor.

3-5 strict ring dips – Use the toes to assist on the first few reps. Lower the shoulders below the elbows, then press the rings toward the floor to rise.

3-5 false-grip ring rows – Keeping the wrist pushed through the rings, pull the rings to the sternum with knuckles touching.

3 low ring muscle-up transitions – Pull the rings to the sternum, hold for one second, then transition into the bottom of the dip and hold for one second before relaxing.

EMOM 3:

1-3 kipping muscle-ups or chest-to-ring pull-ups,

OR

1 low ring transition

SQUAT SNATCH | 8:00

:20 setup hold – Chest up with the heels down and shoulders in front of the bar.

5 deadlifts to mid-thigh – Pull the knees back and slide the bar up to the mid-thigh. Keep the shoulders in front of the bar.

5 muscle snatches – Slowly deadlift to the thigh, then stand quickly and pull the bar overhead keeping it close to the body.

5 overhead squats – Adjust the feet to shoulder width, press up on the bar, and send the hips back and down until below parallel.

10 squat snatches – Deadlift smoothly to mid-thigh, then jump into the air and land at the bottom of the squat.

BUILD-UP

1 set:

5 empty bar squat snatches

3 sets:

3 squat snatches

– Rest 1:00 between sets.

– Build to workout load.

Test

1 set:

3-5 unbroken squat snatches (workout weight)

WORKOUT

Metcon (Time)

RX

For time:

9-7-5:

Muscle-ups

Squat snatches (95/135 lb)

INTERMEDIATE

9-7-5:

Low ring muscle-up transitions

Squat snatches (65/95 lb)

BEGINNER

For time:

9-7-5:

Ring rows

Knee push-ups

Squat snatches (PVC)

COOL DOWN

Accumulate:

1:00 elbow-to-instep/side

1:00 banded shoulder stretch/side

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