Categories
Workouts

240820

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

10 PVC pass-throughs

10 torso twists/direction

10 leg swings/leg

10 lateral leg swings/leg

200-meter run

1 set:

10 PVC pass-throughs

10 scap pull-ups

10 ring rows

10 scap push-ups

10 push-ups

200-meter run

SPECIFIC WARMUP

Bar muscle-up | 12:00

10 kip swings

3 kip swings + 3 kips

3-5 kipping pull-ups

3-5 chest-to-bar pull-ups

2 climbing pull-up drill

3:00 bar muscle-up practice

MINI ROUND

1 set:

200-meter run

3 pull-ups

2 chest-to-bar pull-ups

1 bar muscle-up

– Use workout variations.

WORKOUT

Metcon (Time)

rx

Every 3:00 for 5 sets:

200-m run

7 pull-ups

5 chest-to-bar pull-ups

3 bar muscle-ups

intermediate

Every 3:00 for 5 sets:

200-m run

5 pull-ups

3 chest-to-bar pull-ups

1 bar muscle-up

beginner

Every 3:00 for 5 sets:

200-m run

7 ring rows

5 jumping pull-ups

3 jumping chest-to-bar pull-ups

SKILL WORK

Metcon (Checkmark)

Accumulate:

50 hand-release push-ups

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm

Categories
Workouts

240820

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

10 PVC pass-throughs

10 torso twists/direction

10 leg swings/leg

10 lateral leg swings/leg

200-meter run

1 set:

10 PVC pass-throughs

10 scap pull-ups

10 ring rows

10 scap push-ups

10 push-ups

200-meter run

SPECIFIC WARMUP

Bar muscle-up | 12:00

10 kip swings

3 kip swings + 3 kips

3-5 kipping pull-ups

3-5 chest-to-bar pull-ups

2 climbing pull-up drill

3:00 bar muscle-up practice

MINI ROUND

1 set:

200-meter run

3 pull-ups

2 chest-to-bar pull-ups

1 bar muscle-up

– Use workout variations.

WORKOUT

Metcon (5 Rounds for time)

rx

Every 3:00 for 5 sets:

200-m run

7 pull-ups

5 chest-to-bar pull-ups

3 bar muscle-ups

intermediate

Every 3:00 for 5 sets:

200-m run

5 pull-ups

3 chest-to-bar pull-ups

1 bar muscle-up

beginner

Every 3:00 for 5 sets:

200-m run

7 ring rows

5 jumping pull-ups

3 jumping chest-to-bar pull-ups

SKILL WORK

Metcon (Checkmark)

Accumulate:

50 hand-release push-ups

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm

Categories
Workouts

240729

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN