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Workouts

240715

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

30 jumping jacks

5 single-arm dumbbell deadlifts/arm

10 single-dumbbell goblet squats

5 single-arm dumbbell shoulder presses/arm

1 set:

10 up-downs

5 single-arm dumbbell cleans/arm

5 single-arm dumbbell push presses/arm

1 set:

10 up-downs

5 single-arm dumbbell clean and jerks/arm

10 up-downs

SPECIFIC WARMUP

KIPPING PULL-UP | 12:00

Kip swings

2 kip swings + 1 kip

2 kip swings + 1 pull-up

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

Multiple pull-ups

BUTTERFLY PULL-UP

Scap circles

Scap circles + quarter pull-up

Scap circles + kick

Butterfly pull-ups

WORKOUT PREP

2 sets:

5 pull-ups

5 single-dumbbell clean and jerks/arm

– Rest 1:00 between sets.

WORKOUT

Metcon (Time)

RX

For time:

21-15-9

Pull-ups

DB clean and jerk/right arm (35/50 lb)

DB clean and jerk/left arm (35/50 lb)

INTERMEDIATE

For time:

15-12-9

Pull-ups

DB clean and jerk/right arm (20/35 lb)

DB clean and jerk/left arm (20/35 lb)

BEGINNER

For time:

15-12-9

Ring rows

DB hang clean and jerk/right arm (10/15 lb)

DB hang clean and jerk/left arm (10/15 lb)

SKILL WORK

Metcon (Time)

200-meter single-arm dumbbell overhead carry
– Use your workout dumbbell.

– Switch hands as needed.

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side