CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, bike, or ski. Perform straight through on one machine OR switch after 1 minute.
– Rest :30 between sets.
2 sets:
5 elbow-to-instep/leg
10 scap pull-ups
10 single-leg toe touches/leg
10 kip swings
1 set:
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
SPECIFIC WARMUP
LOW BAR MUSCLE-UP | 7:00
Bar setup – Bar at hip height.
Grip width – Hands just outside the shoulders.
Foot placement – Feet 1-2 inches in front of the bar.
Starting position – Bend the knees and push them forward; lean back and straighten the arms until the body is parallel to the floor.
Execution – Drive through the legs and press the bar down to the hips with straight arms. Pull the hips back and rotate forward of the bar while bending the arms as little as possible.
3 sets:
2-3 low bar muscle-up turnovers
– One partner rests while the other works.
BAR MUSCLE-UP | 9:00
5 kip swings – Maintain straight legs and use the shoulders to move in front of and behind the bar.
5 kipping pull-ups – Push away at the top of each rep while keeping the legs straight.
2 x climbing pull-up drills – Perform 3-4 kipping pull-ups, pulling deeper on every rep.
2 x 1-3 bar muscle-ups – Elevate the legs and extend the hips to the bar QUICKLY.
2 sets:
1-2 muscle-ups
– One partner rests while the other works.
WORKOUT
Metcon (Time)
RX
10 rounds for time:
3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
INTERMEDIATE
10 rounds for time:
1 bar muscle-up
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
BEGINNER
10 rounds for time:
5 ring rows
3 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
SKILL WORK
Metcon (Time)
Accumulate:
30 strict chin-ups
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/arm