Day: October 15, 2024

CrossFit Montgomery – CF

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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

7 muscle cleans

7 front squats

7 push presses

7 thrusters, pause at the top

7 thrusters, cycling

Kipping pull-up | 8:00

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

Cycling pull-ups

MINI ROUND

1 set:

:20 thrusters

Rest :10

:20 pull-ups or scaling option

Rest :10

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

SKILL WORK

Accumulate:

3:00 plank hold

COOL DOWN

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

CrossFit Montgomery – CF

View Public Whiteboard

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

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

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

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN