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