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