CrossFit Montgomery – CF
GENERAL WARMUP
AMRAP 3:
10 mountain climbers
10 air squats
5 push-ups to down dog
ROPE CLIMB PROGRESSION (8)
Rope pull-to-stand (Pulling strength)
Hang + foot lock (Able to hold body weight while athlete establishes foot lock)
Foot lock + 1 pull (Stand up on a secure foot lock then reach as high as possible for the next pull. Then, establish the next foot lock)
Rope climb practice or scaling practice (Watch for sound technique and safety)
SPECIFIC WARMUP
THRUSTER PROGRESSION (10)
8 full-grip front squats (“Lift the elbows up away from the knees.”)
8 wide-stance push presses (“Dip with the chest up and drive through the heels.”)
8 thrusters (“Heels down in the squat, then stand quickly to launch the bar overhead.”)
8 cycling thrusters (“Lower with the arms slowly, then start the thruster once the bar touches the shoulders.”)
MINI ROUND (7)
2 sets:
5 thrusters (workout weight)
1 rope climb or scaling option
– Rest 1:00 between sets.
WORKOUT
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2016 REGIONALS EVENT 7 (Time)
RX
21 thrusters (65/95 lb)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
INTERMEDIATE
21 thrusters (55/75 lb)
1 rope climb
15 thrusters
1 rope climb
9 thrusters
1 rope climb
BEGINNER
21 thrusters (35/45 lb)
3 rope pull-to-stands
15 thrusters
2 rope pull-to-stands
9 thrusters
1 rope pull-to-stand
COOL DOWN
SKILL WORK
Accumulate:
2:00 L-sit hold
– Scale to complete in sets of :15 or more.
STRETCHING
2 sets:
:30 Cossack squat stretch/leg
:30 double-forearm stretch