CrossFit Montgomery – CF
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