CrossFit Montgomery – CF
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