CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
30 jumping jacks
20 med-ball air squats
30 skier jacks
20 med-ball strict presses
30 jumping pull-ups (fast up, fast down)
1 set:
10 ring rows
20 med-ball thrusters
30 med-ball Russian twists
10 ring rows
20 med-ball thrusters
SPECIFIC WARMUP
THRUSTER | 9:00
PROGRESSION FOCUS
7 muscle cleans Open hips before pulling with arms.
7 front squats Full hand grip and elbows up away from thighs.
7 push presses Full hand grip, dip, drive, and press.
7 thrusters, pause at the top Order of events on the way back down: bar contacts shoulders before initiating squat.
7 thrusters, cycling Bar stays in contact with body, stand fast, and drive bar overhead.
2-3 sets:
5 thrusters
– Build to workout load. KIPPING PULL-UP | 8:00
PROGRESSION FOCUS
Position on the pull-up bar Grip outside shoulder width, belly tight, and active shoulder.
Kip swings Shake the pull-up bar back and forth with the shoulders.
2 kip swings + 1 kip Two small kip swings and then press down on the bar FAST.
2 kip swings + 1 pull-up Two small kip swings, press down fast, and pull the bar down toward the floor.
2 kip swings + 1 pull-up + 2 kip swings After the pull-up press the bar forward and yourself back to reset the swing.
Cycling pull-ups Push away hard at the top and arch hard at the bottom.
WORKOUT
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
INTERMEDIATE
For time:
21-15-9:
Thrusters (45/65 lb)
12-9-6:
Pull-ups
BEGINNER
15-12-9 reps for time of:
Thrusters (35/45 lb)
Jumping pull-ups