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Workouts

240516

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 PVC pass-throughs

10 alternating Spiderman stretches

10 push-up to down-dogs

2 sets:

10 scap pull-ups

5 single-arm dumbbell shoulder presses/arm

5 single-arm dumbbell front squats/arm

SPECIFIC WARMUP

PULL-UP | 10:00

:20 hang Grip and body position:

5-10 kip swings Shoulder initiation:

2 kip swings + 1 kip Shoulder elevation:

2 kip swings + 1 pull-up Timing:

2 kip swings + 1 pull-up + 2 kip swings Pushaway:

3 x 3-5 kipping pull-ups Cycling reps:

DUMBBELL THRUSTER | 7:00

3 dumbbell front squats Squat mechanics:

3 dumbbell push presses Overhead position:

5 dumbbell thrusters Timing up:

5 dumbbell thrusters

MINI ROUND

10 unbroken thrusters (workout loading)

10 pull-ups for Rx’d or 5 reps of chosen scaled variation

METCON

Metcon (Time)

RX

For time:

27-21-15-9

DB thrusters (20/35 lb)

Pull-ups

INTERMEDIATE

For time:

21-15-9

DB thrusters (15/25 lb)

Pull-ups

BEGINNER

21-15-9

DB thrusters (10/15 lb)

Jumping pull-ups
– Use two DBs.

COOL DOWN

1:00 double-forearm stretch

1:00 foam roll quad/leg