Categories
Workouts

240320

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:10 high knees

:10 butt kickers

100-meter jog

50-meter single-arm farmers carry/side

1 set:

:10 high knees

:10 butt kickers

100-meter run

25-meter farmers carry/side

1 set:

:10 high knees

:10 butt kickers

100-meter hard run

50-meter farmers carry (fast)

SPECIFIC WARMUP

CHEST-TO-BAR PULL-UP | 9:00

5 kip swings + 3 kips

5 kipping pull-ups

3 chest-to-bar pull-ups

2 x 3-5 chest-to-bar pull-ups

MINI ROUND

100-meter run

50-meter double-dumbbell farmers carry

5 unbroken chest-to-bar pull-ups

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

50-m double-DB farmers carry (35/50 lb)

100-m run

10 chest-to-bar pull-ups

INTERMEDIATE

AMRAP 12:

50-m double-DB farmers carry (20/35 lb)

100-m run

10 pull-ups

BEGINNER

AMRAP 12:

50-m double-DB farmers carry (10/15 lb)

100-m run

10 banded strict pull-ups

SKILL WORK

Accumulate:

10 Turkish get-ups/arm

– Use a single dumbbell or kettlebell.

– Build in load as desired through all 10 reps.

COOL DOWN

1 set:

:45 scorpion stretch/side

:45 lacrosse ball upper back/side

:45 table top stretch

Categories
Workouts

240320

CrossFit Montgomery – CF

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

50-m double-DB farmers carry (35/50 lb)

100-m run

10 chest-to-bar pull-ups

INTERMEDIATE

AMRAP 12:

50-m double-DB farmers carry (20/35 lb)

100-m run

10 pull-ups

BEGINNER

AMRAP 12:

50-m double-DB farmers carry (10/15 lb)

100-m run

10 banded strict pull-ups