CrossFit Montgomery – CF
Warm-up
1:00 Glute Activation
Alt. EMOM 6 Minutes
1 – Machine
2 – 5 Tempo Pull Squat Cleans
3 – :15 Ring Support Hold (top and bottom)
20 Kang Squats (Hinge then Squat)
15 Wallballs
10 Alt. DB Snatches
GAMES WEEK
ELIZABETH ELEVATED (Time)
Rx+:
21-15-9-9-9
Squat Cleans (145/95lbs)
Ring Dips*
*Must traverse a 72″ “parallel bar”
obstacle prior to completing a set of dips. Athletes only perform 1 traverse before beginning a new round of dips.
Rx:
21-15-9-9-9
Squat Cleans (115/75lbs)
10-10-10-10-10
Ring Dips**
**Must traverse any length “parallel bar” obstacle prior to each set of 10 dips. Athletes only perform 1 traverse before beginning a new round of dips.
Scale:
21-15-9-6-3
Squat Cleans (light)
Ring Push Ups, Box Dips, or Push Ups***
***Must perform a :10 “hold” at the top prior to beginning the set. Athletes only perform 1 hold per round before beginning a new round of their pressing movement.
Competitor Extra
HAT TRICK (Time)
Rx+:
Every 6 Minutes for 18 Minutes
Sprint 100m
20 Wall-Ball shots (20/14lbs to 11/10′)
6 Alt S-Arm Dumbbell Squat Snatches (70/50lbs)
Rx:
Every 6 Minutes for 18 Minutes
Sprint 100m
20 Wall-Ball shots (20/14lbs to 10/9′)
6 Alt S-Arm Dumbbell Squat Snatches (50/35lbs)
Scaled:
Every 6 Minutes for 18 Minutes
Sprint 100m
20 Wall-Ball shots (14/10lbs to 11/10′)
6 Alt S-Arm Dumbbell Squat Snatches (35/20lbs)
Score if the total working time in each of the three rounds