CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
12 straight-leg sit-ups
12 supermen
12 tempo PVC muscle snatches
SPECIFIC WARMUP
GHD SIT-UP (10)
5 knee extension initiations (Starting and staying upright, kick the legs straight and reach for the pad)
5 GHD sit-ups to parallel, slow (Lower slowly to parallel, and then extend the knees to sit upright)
5 GHD sit-ups to parallel, fast (Lower quickly, but with control, and then extend the knees to sit upright)
5 GHD sit-ups, full range of motion (Lower the shoulders below the hips, and then extend the hips to sit upright)
SNATCH CYCLING (12)
5 hang muscle snatches (From the mid-thigh, drive through the heels and shrug so fast that the bar floats overhead. Finish with a punch straight up)
5 top-to-top hang muscle snatches (Lower the bar to the mid-thigh while keeping the bar close to the body and frontal plane throughout the descent. Immediately snatch back up)
5 top-to-top hang power snatches (Same as the top-to-top muscle snatch, but now JUMP off the ground and shrug the bar up overhead)
8-10 top-to-top power snatches (Keep the eyes straight ahead and chest up to arch the back as the bar slides down the thigh and to the mid-shin. Immediately snatch back up)
2 sets:
5 touch-and-go snatches
– Use workout weight
– Rest :30-1:00 between sets
MINI ROUND
1 set:
10 GHD sit-ups (substitute with weighted sit-ups) or scaling option
10 unbroken power snatches
METCON
()
Metcon (Time)
RX
3 rounds for time:
30 GHD sit-ups
30 power snatches (55/75 lb)
INTERMEDIATE
3 rounds for time:
20 GHD sit-ups to parallel
30 power snatches (45/55 lb)
BEGINNER
3 rounds for time:
20 sit-ups
20 hang power snatches (35/45 lb)
ACCESSORY
Metcon (Weight)
For completion:
200-m double-KB overhead carry
– Use a load that allows for 100-m or more at a time.
Beginner: 12/18 lb KBs
Intermediate: 26/35 lb KBs
Advanced: 35/53 lb KBs
COOL DOWN
1 set:
1:00 lacrosse ball shoulder mash/side
1:00 cobra stretch