CrossFit Montgomery – CF
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