Categories
Workouts

241009

CrossFit Montgomery – CF

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GENERAL WARMUP

PLYOMETRIC WARM-UP | 10:00

Calf raises

Plate toe taps

Step-up

Drop-and-land off of plate

Step-up + squat landing

Box jump + step-down

Box jump + squat landing

Box jump + slow rebound

Multiple box jumps

SPECIFIC WARMUP

LOW-RING MUSCLE-UP | 6:00

5 push-ups or push-ups from the knees

:10-:20 ring support hold

3-5 ring dips Range of motion

3 kneeling false grip ring rows False grip + torso position

3 kneeling muscle-up transitions Range of motion

1-3 low-ring muscle-ups

SKILL WORK | 10:00

On a 10:00 clock:

Low-ring muscle-up practice

Beginner: False grip ring rows + foot-assisted ring dips

Intermediate: Low-ring transition variations

Advanced: L-sit muscle-ups

HIGH-RING MUSCLE-UP | 4:00

False grip kip swings Maintain false grip with big kip swings, use a foot assist if needed.

Muscle-ups

MINI ROUND

1 muscle-up

3 box jumps

5 AbMat sit-ups

– Use workout variations.

WORKOUT

Metcon (Time)

RX

5 rounds for time:

5 ring muscle-ups

10 box jumps (20/24 in)

20 AbMat sit-ups

INTERMEDIATE

5 rounds for time:

2 ring muscle-ups

10 box jumps (20/24 in)

20 AbMat sit-ups

BEGINNER

5 rounds for time:

5 low ring muscle-up transitions

10 box step-ups (12/20 in)

10 AbMat sit-ups

COOL DOWN

1:00 banded shoulder stretch/arm

Categories
Workouts

241009

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

PLYOMETRIC WARM-UP | 10:00

Calf raises

Plate toe taps

Step-up

Drop-and-land off of plate

Step-up + squat landing

Box jump + step-down

Box jump + squat landing

Box jump + slow rebound

Multiple box jumps

SPECIFIC WARMUP

LOW-RING MUSCLE-UP | 6:00

5 push-ups or push-ups from the knees

:10-:20 ring support hold

3-5 ring dips Range of motion

3 kneeling false grip ring rows False grip + torso position

3 kneeling muscle-up transitions Range of motion

1-3 low-ring muscle-ups

SKILL WORK | 10:00

On a 10:00 clock:

Low-ring muscle-up practice

Beginner: False grip ring rows + foot-assisted ring dips

Intermediate: Low-ring transition variations

Advanced: L-sit muscle-ups

HIGH-RING MUSCLE-UP | 4:00

False grip kip swings Maintain false grip with big kip swings, use a foot assist if needed.

Muscle-ups

MINI ROUND

1 muscle-up

3 box jumps

5 AbMat sit-ups

– Use workout variations.

WORKOUT

Metcon (5 Rounds for time)

RX

5 rounds for time:

5 ring muscle-ups

10 box jumps (20/24 in)

20 AbMat sit-ups

INTERMEDIATE

5 rounds for time:

2 ring muscle-ups

10 box jumps (20/24 in)

20 AbMat sit-ups

BEGINNER

5 rounds for time:

5 low ring muscle-up transitions

10 box step-ups (12/20 in)

10 AbMat sit-ups

COOL DOWN

1:00 banded shoulder stretch/arm

Categories
Workouts

2409224

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN