Announcements
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THE 4:45PM AND 5:45PM CLASSES
HAVE BEEN CHANGED TO ONE
CLASS AT 5:15PM
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CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:30 ring rows
:30 knee push-ups
:30 PVC pass-throughs
:30 air squats
SPECIFIC WARMUP
MUSCLE-UP | 12:00
Pair athletes up to share rings; one person works at a time.
:10 ring support hold – Lock out the arms by pressing the rings down toward the floor.
3-5 strict ring dips – Use the toes to assist on the first few reps. Lower the shoulders below the elbows, then press the rings toward the floor to rise.
3-5 false-grip ring rows – Keeping the wrist pushed through the rings, pull the rings to the sternum with knuckles touching.
3 low ring muscle-up transitions – Pull the rings to the sternum, hold for one second, then transition into the bottom of the dip and hold for one second before relaxing.
EMOM 3:
1-3 kipping muscle-ups or chest-to-ring pull-ups,
OR
1 low ring transition
SQUAT SNATCH | 8:00
:20 setup hold – Chest up with the heels down and shoulders in front of the bar.
5 deadlifts to mid-thigh – Pull the knees back and slide the bar up to the mid-thigh. Keep the shoulders in front of the bar.
5 muscle snatches – Slowly deadlift to the thigh, then stand quickly and pull the bar overhead keeping it close to the body.
5 overhead squats – Adjust the feet to shoulder width, press up on the bar, and send the hips back and down until below parallel.
10 squat snatches – Deadlift smoothly to mid-thigh, then jump into the air and land at the bottom of the squat.
BUILD-UP
1 set:
5 empty bar squat snatches
3 sets:
3 squat snatches
– Rest 1:00 between sets.
– Build to workout load.
Test
1 set:
3-5 unbroken squat snatches (workout weight)
WORKOUT
Metcon (Time)
RX
For time:
9-7-5:
Muscle-ups
Squat snatches (95/135 lb)
INTERMEDIATE
9-7-5:
Low ring muscle-up transitions
Squat snatches (65/95 lb)
BEGINNER
For time:
9-7-5:
Ring rows
Knee push-ups
Squat snatches (PVC)
COOL DOWN
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side