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Workouts

240916

CrossFit Montgomery – CF

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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