CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
25 jumping jacks
8 alternating reverse lunges
8 alternating forward lunges
SPECIFIC WARMUP
Kipping pull-up | 7:00
Progression Focus
Position on the pull-up bar
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
SKILL WORK
Beginner: Banded strict pull-ups or foot-assisted kipping pull-ups
Intermediate: 1-5 kipping pull-ups
Advanced: 5+ kipping pull-ups or chest-to-bar pull-ups
On a 10:00 clock:
Kipping pull-up or chest-to-bar skill work
SPECIFIC WARMUP
Devils press | 7:00
5 dumbbell deadlifts
2 dumbbell burpee deadlifts
2 dumbbell burpee cleans
3 devils presses
3 devils presses
WORKOUT PREP
1 set:
6 dumbbell devils presses
12 dumbbell step-ups
– Use a light load.
1 set:
6 dumbbell devils presses
12 dumbbell step-ups
– Use workout weight.
WORKOUT
Metcon (Time)
rx
30 DB devils presses (35/50 lb)
50 DB step-ups (12 in)
intermediate
30 DB devils presses (20/35 lb)
50 DB step-ups (12 in)
beginner
20 burpees
30 DB step-ups (12 in) (15/25 lb)
– Use 2 dumbbells.
COOL DOWN
1 set:
1:00 couch stretch/side
1:00 straddle stretch