CrossFit Montgomery – CF
GENERAL WARMUP
1 round:
4 scap push-ups
12 jumping jacks
8 scap shrugs on pull-up bar
1 round:
4 push-ups
12 jumping jacks
8 strict pull-ups or jump and slow lower
SPECIFIC WARMUP
SKILL WORK (12)
Every 2:00 for 5 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible.
CROSSOVER AND DOUBLE-UNDER PRACTICE (6)
:30 single-unders (Legs straight while jumping, flick the wrists towards the hips)
:30 single-single-doubles (Slow singles, then a fast flick for the double-under)
:30 double-unders (Legs straight while jumping, flick the wrists towards the hips)
:30 jump-jump-cross arms, without rope (Arms cross while in the air)
:30 jump-jump-cross arms, with rope (Elbows to truly cross, and feet stay tight together)
:30 jump-jump-reverse cross, without rope (Arms go across in the air; stick the landing)
:30 single-single-crossover (Timing)
:30 crossovers (Go back to singles. Focus on crossing your hands when the rope is overhead)
1:00 free play (Practice whichever option you’re needing work on or wherever you got hung up in the progression)
BURPEES-TO-TARGET PRACTICE (5)
Hand and foot placement (Set a target for hands and feet each rep)
Transition into next rep (Land in a partial squat and jump chest to the ground)
Steady gaze (Know where the bar is and keep eyes focused forward on one spot, versus looking up at the bar)
Fast cycling (Move with speedy transitions through each rep)
MINI ROUND (2)
1 round:
5 burpees-to-target
5 double-unders
5 crossovers
– Use workout variation of each movement.
WORKOUT
18 Minute CAP
()
Metcon (Time)
RX
3 rounds for time:
15 burpees-to-target (6 in)
50 double-unders
15 burpees-to-target
50 crossovers
– Athletes may only use one jump rope.
INTERMEDIATE
3 rounds for time:
15 burpees-to-target (6 in)
25 double-unders
15 burpees-to-target
25 crossovers
– Athletes may only use one jump rope.
BEGINNER
3 rounds for time:
10 burpees
50 single-unders
10 burpees
50 speed steps
COOL DOWN
STRETCHING (4)
1 set:
1:00 scorpion stretch/arm
15 slow calf stretch + raises/leg