CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 7:00
AMRAP 5:
50-ft shuttle run
15 plate ground-to-overheads (10/15 lb)
50-ft shuttle run
10 overhead lunges – 5 per side (10/15 lb)
SPECIFIC WARMUP
CHEST-TO-BAR PULL-UP REVIEW | 8:00
5 kip swings + 3 kips – Keep the body tight and shake the bar back and forth; 5 small reps followed by 3 big reps.
5 kipping pull-ups – Keep the legs straight throughout the swing and push away on the descent.
3 chest-to-bar pull-ups – Keep the legs straight throughout the swing, but arch further and press down harder.
3-6 chest-to-bar pull-ups – Push away harder and cycle reps faster without bending the knees excessively.
PUSH JERK REVIEW | 6:00
5 jump and land (hands at sides) – Hip extension and footwork
5 jump and land (hands at shoulders) – Hip extension and torso position
5 jump, punch, and land with arms extended overhead – Timing
5 push jerks with PVC – Pulling head out of the way
5 push jerks with the barbell – Hip extension and receiving position
SUMO DEADLIFT HIGH PULL REVIEW | 6:00
Setup – Knees track over the toes, shoulders in front of the bar, weight in the heels, neutral spine.
5 sumo deadlifts – Knees pull back as the bar/chest rise on the ascent, delay the knee bend until below the knee on the way down.
5 deadlift-shrugs, slow – Squeeze the glutes at the top, and THEN shrug the shoulders.
5 deadlift-shrugs, fast – Maintain the timing of the shrug, but squeeze the glutes faster.
5 sumo deadlift high pulls with PVC – Squeeze the glutes with a straight arm and THEN pull the elbows high and outside.
5 sumo deadlift high pulls with barbell – Straighten the arms with the glutes squeezed and then lean forward over the bar to return to the setup.
LOADING
LOADING UP | 6:00
Athletes must perform the second set at workout weight and be able to move them with confidence that they could do another 5+ reps of each.
3 sets:
6 push jerks
3 sumo deadlift high pulls
– Add load each set.
WORKOUT
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Metcon (Time)
RX
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
INTERMEDIATE
5 rounds for time:
15 push jerks (55/75 lb)
12 kipping pull-ups
9 sumo deadlift high pulls (55/75 lb)
BEGINNER
5 rounds for time:
12 push jerks (45/65 lb)
9 ring rows
6 sumo deadlift high pulls (45/65 lb)
COOL DOWN
STRETCHING | 3:00
Accumulate:
30 reach, roll, and lift