CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
200-meter jog
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 pike or plank hold
1 set
200-meter jog
10 single-leg toe touches/leg
10 alternating reverse lunges
10 band pull aparts
:30 handstand or plank hold
1 set
200-meter jog
10 unweighted good mornings
10 walking lunge steps
10 band pull downs
:30 handstand or plank shoulder taps
SKILL WORK
STRICT PULL-UP | 5:00
1 round:
5 scap pull-ups
Rest :30
5 foot-assisted pull-ups
Rest :30
5 jump and controlled lower pull-ups
Rest :30
5 strict pull-ups
Weighted Pull-ups
On a 10:00 clock:
Build to a heavy weighted strict pull-up or your first strict pull-up
SPECIFIC WARMUP
KETTLEBELL SHOULDER PRESS | 5:00
Setup:
Stand tall with feet under the hips.
Kettlebell in the rack position.
Full grip on the bell handle with knuckles facing in.
Elbow forward of the shoulder.
3 presses/arm “Press hard and lock the arm out.”
3 presses/arm “Pull the elbow down and in on the return.”
3 presses/arm “Keep the knuckles in and the kettlebell moving in a straight path.”
WORKOUT PREP
2 rounds:
6 walking lunges
1 strict pull-up
2 kettlebell presses/arm
– Use workout load and variation.
– Speed up on the second round.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (26/35 lb)
INTERMEDIATE
AMRAP 10:
30 walking lunges
6 banded strict pull-ups
5 KB strict presses/arm (18/26 lb)
BEGINNER
AMRAP 10:
20 walking lunges
6 ring rows
5 DB strict presses/arm (10/15 lb)
COOL DOWN
1:00 foam roll quads
1:00 couch stretch/side