Categories
Workouts

240801

CrossFit Montgomery – CF

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GENERAL WARMUP

100m run

:25 plank hold Hollow body position.

100m run

:25 plank hold shoulder taps Maintain rigid body position.

100m run

:25 push-ups from the knees Chest touches the floor.

100m run

:25 push-ups Shoulders stay in line with the hips through full range of motion.

100m run

SKILL WORK

Low-ring muscle-up | 5:00

3-5 ring dips Range of motion: Jump up to a ring support hold. Lower the shoulders until they’re below the elbows, then press the rings down toward the floor until the elbows are straight.

3 kneeling false grip ring rows False grip + torso position: Maintain a false grip, lean back, and pull until the rings touch your sternum.

3 kneeling muscle-up transitions Range of motion: Pull to the sternum, rotate your chest forward and hips back until the rings are in your armpits, then press out of the dip.

1-3 low-ring muscle-ups Increased difficulty: Walk the feet further forward to increase the difficulty or lift the legs into an L-sit.

Skill work | 10:00

Beginner: False grip ring rows + foot-assisted ring dips

Intermediate: Low-ring transition variations

Advanced: L-sit muscle-ups

On a 10:00 clock:

Low-ring muscle-up practice

SPECIFIC WARMUP

Push-up variations | 7:00

3-5 push-ups

3-5 hand-release push-ups

3 pike push-ups (floor)

3 pike push-ups (box)

MINI ROUND

100m run

5 pike push-ups

5 hand-release push-ups

5 push-ups

– Use workout variations.

Metcon (Time)

RX

For time:

400-m run

20 pike push-ups (20/24 in)

400-m run

35 hand-release push-ups

400-m run

50 push-ups

400-m run

Intermediate

For time:

400-m run

20 pike push-ups (floor)

400-m run

25 hand-release push-ups

400-m run

30 push-ups

400-m run

Beginner

For time:

300-m run

15 DB shoulder presses (15/20 lb)

300-m run

20 hand-release push-ups from the knees

300-m run

25 push-ups from the knees

300-m run

COOL DOWN

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball front delt mash/side

WORKOUT

Categories
Workouts

240729

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN