Day: September 22, 2024

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Workouts

2409223

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

100-meter run

10 alternating Cossack squats

10 ring rows

5 up-down + jump and reaches

SPECIFIC WARMUP

Kipping pull-up | 4:00

3 kip swings + 3 big kips

3 paused kipping pull-ups

3 kipping pull-ups

3-5 kipping pull-ups

Squat clean | 5:00

:20 setup hold

5 muscle cleans

5 front squats

8 squat cleans

BUILD-UP

1 set:

3 squat cleans/person

– Rest :30-1:00.

5 squat cleans/person

– Use workout load.

WORKOUT

PARTNER BADGER (Time)

RX

3 rounds for time with a partner:

30 squat cleans (65/95 lb)

30 pull-ups

800-meter run

INTERMEDIATE

3 rounds for time with a partner:

30 squat cleans (45/65 lb)

30 pull-ups

800-meter run

BEGINNER

3 rounds for time with a partner:

30 squat cleans (35/45 lb)

30 jumping pull-ups

600-meter run

COOL DOWN

2 sets:

1:00 foam roll calves

:30 cat-cow

:30 standing pike stretch