CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
2:00 slow run, bike, row, or ski
3 rounds:
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle cleans
10 PVC front squats
10 scap pull-ups
SPECIFIC WARMUP
LOW BAR MUSCLE-UP DRILL | 8:00
Bar height
Grip width
Foot placement
Starting position
Execution
3 sets:
2-3 low bar muscle-up turnovers
– Rest while partner works.
BAR MUSCLE-UP | 6:00
5 kip swings
5 kipping pull-ups
2 x climbing pull-up drill
2 x 1-3 bar muscle-ups
HANG SQUAT CLEAN | 6:00
8 hang deadlift and shrugs (mid-thigh)
8 hang muscle cleans
8 front squats
8 hang squat cleans
LOAD UP
3-4 sets:
3 hang squat cleans
– Rest 1:00 between sets.
MINI ROUND
1 set:
3 hang squat cleans
2 bar muscle-ups
– Use workout load and movement variation.
WORKOUT
Metcon (Time)
RX
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
INTERMEDIATE
6 rounds for time:
9 hang squat cleans (75/115 lb)
2 bar muscle-ups
– Bar muscle-ups can be singles.
BEGINNER
6 rounds for time:
9 hang power cleans (55/75 lb)
6 jumping chest-to-bar pull-ups
COOL DOWN
1:00 couch stretch/side
1:00 straddle stretch/side