Announcements
SATURDAY WORKOUT TIME CHANGED TO 9:00AM
CrossFit Montgomery – CF
GENERAL WARMUP
AMRAP 5:00:
10 mountain climbers
20 jumping jacks
10 scap pull-ups
SPECIFIC WARMUP
DOUBLE-UNDER REVIEW (7)
Jump in place (no rope) – (Flex the foot and ankle when jumping, rather than jumping off the toes)
Single-unders – (Rotate and spin both wrists to rotate the rope)
Single-under + high jumps – (Maintain a natural jumping position when jumping higher)
Single-under fast + single-under slow – (Practice different jumping speeds and rope speeds)
Single-under + double-under – (Higher jumps and both wrists spinning faster)
CROSSOVER PRACTICE (9)
EMOM 8:
:20 crossover practice
STRICT PULL-UP REVIEW (4)
2-3 scap pull-ups – (Belly tight, toes in front of the body, and shoulders move straight up and straight down)
2-3 partial pull-ups – (Maintain the hollow body position, initiate a scap pull-up, then pull to a 90-degree elbow position and hold for :01, then return to the hang and release the shoulders)
2-3 strict pull-ups – (Maintain the hollow body throughout the entire range of motion)
PUSH-UP AND AIR SQUAT REVIEW (3)
Demo full range of motion standards for the push-up and air squat.
Demo scaling options for those who need them.
Take the class through 5 coach-led reps of each movement, holding athletes at the top and bottom of reps as needed to make corrections.
WORKOUT PREP (3)
2 rounds:
1 strict pull-up
2 push-ups
4 air squats
6 double-unders
WORKOUT
Metcon (AMRAP – Reps)
RX
EMOM 12:
Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats
Min. 2 | Max-rep double-unders
INTERMEDIATE
EMOM 12:
Min. 1 | 4 strict pull-ups + 8 push-ups + 12 air squats
Min. 2 | Max-rep double-unders
BEGINNER
EMOM 12:
Min. 1 | 6 ring rows + 8 knee push-ups + 10 air squats
Min. 2 | Max-rep single-unders
Score is total reps.
For Rx: All reps must be completed to standard during the odd minutes.
COOL DOWN
1 set:
1:30 lacrosse ball foot mash/side
1:00 standing pike stretch