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
7 muscle cleans
7 front squats
7 push presses
7 thrusters, pause at the top
7 thrusters, cycling
2-3 sets:
5 thrusters
– Build to workout load.
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