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240607

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 plate ground-to-overheads

10 plate counterbalance squats

10 ring rows

100-meter run

1 set:

10 plate ground-to-overheads

10 plate counterbalance squats

10 ring rows

200-meter run

SPECIFIC WARMUP

KIPPING PULL-UP | 6:00

:20 kip swings

3 kip swings + 3 big kips

1-3 strict pull-ups

3 kipping pull-ups with a hold

3-5 kipping pull-ups

PULL-UP TEST | 2:00

1 set:

5-10 unbroken kipping pull-ups

THRUSTER | 12:00

5 front squats

5 push presses

5 thrusters

5 top-to-top thrusters

2 sets:

5 thrusters

– Rest 1:00 between sets.

Test:

10 unbroken thrusters (workout weight)

WORKOUT

Daniel (Time)

For Time

50 Pull-Ups

400 meter Run

21 Thrusters (95/65 lb)

800 meter Run

21 Thrusters (95/65 lb)

400 meter Run

50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
INTERMEDIATE

For time:

25 pull-ups or jumping pull-ups

400-m run

15 thrusters (45/65 lb)

400-m run

15 thrusters

400-m run

25 pull-ups or jumping pull-ups

BEGINNER

For time:

25 jumping pull-ups or ring rows

200-m run

15 thrusters (35/45 lb)

400-m run

15 thrusters

200-m run

25 jumping pull-ups or ring rows

– 20:00 time cap.

COOL DOWN

1 set:

:30 kneeling quad stretch/side

:30 standing calf stretch/side

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