Categories
Workouts

240729

CrossFit Montgomery – CF

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GENERAL WARMUP

20 jumping jacks

10 scap pull-ups

10 box step-ups

10 PVC pass-throughs

20 jumping jacks

10 scap pull-ups

10 box step-ups

10 PVC around the worlds

20 jumping jacks

10 scap pull-ups

10 box jumps

10 PVC behind-the-neck snatch grip presses

SPECIFIC WARMUP

Box jump-over | 6:00

Progression Focus

6 alternating box step-ups

6 alternating box step up and overs

6 box jump-overs

Hang power snatch | 8:00

6 dip-drive-shrugs

6 hang muscle snatches

6 snatch drops

6 hang power snatches

6 hang power snatches

Chest-to-bar pull-up | 6:00

5 kip swings + 3 kips

5 kipping pull-ups

3 chest-to-bar pull-ups

1:00 chest-to-bar pull-up practice

MINI ROUND

5 box jump-overs

4 hang power snatches

3 chest-to-bar pull-ups

– Use workout variations.

WORKOUT

Metcon (Time)

rx

For time:

50 box jump-overs (20/24 in)

40 hang power snatches (55/75 lb)

30 chest-to-bar pull-ups

– Step down from the box.

intermediate

For time:

50 box jump-overs (20/24 in)

30 hang power snatches (55/75 lb)

30 pull-ups

– Step down from the box.

beginner

For time:

40 box step-overs (12/20 in)

30 hang power snatches (35/45 lb)

20 ring rows

– Step down from the box.

COOL DOWN

1:00 scorpion stretch/side

1:00 banded overhead external rotation stretch/side

Categories
Workouts

240729

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN