Announcements
SATURDAY WORKOUT TIME CHANGED TO 9:00AM
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 10:00
Athletes should use the medicine ball they plan to use in the workout.
1 set:
:30 jumping jacks
10 med-ball good mornings
10 med-ball front squat squats
10 med-ball shoulder presses
1 set:
:30 up-downs
10 med-ball bent over rows
10 med-ball push presses to target (throw the ball to the target)
1 set:
:30 burpees
10 wall-ball shots
SPECIFIC WARMUP
ROPE CLIMB PROGRESSION 10:00
Strict pull-up or ring row – Pulling strength and warm-up pulling muscles.
Pull-to-stand – Pulling strength and hand-over-hand coordination.
Foot hook – Jumping up on the rope and establishing a foot hook. Athletes should be able to put weight on the hook.
Foot hook + 1 pull + re-establish foot hook – The ability to loosen the initial foot hook, make one pull, and re-establish the foothold.
Rope climb – Use the legs to help climb the rope.
PROVE-IT ROUND 5:00
2 sets:
1 rope climb
10 wall-ball shots
– Rest 1:00 between sets.
WORKOUT
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Metcon (6 Rounds for reps)
RX
Every 2:00 for 6 rounds:
2 rope climbs (15 ft)
Max wall-ball shots in remaining time (14/20 lb)(9/10 ft)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
INTERMEDIATE
Every 2:00 for 6 rounds:
2 rope climbs (10 ft)
Max wall-ball shots in remaining time (10/14 lb)(9/10 ft)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
BEGINNER
Every 2:00 for 6 rounds:
6 pull-to-stands
Max wall-ball shots in remaining time (8/10 lb)(9/10 ft)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
COOL DOWN
2 sets:
:30 double forearm stretch
1:00 foam roll quads