CrossFit Montgomery – CF
GENERAL WARMUP
CROSSFIT WARM-UP | 10:00
Samson stretch – “Drive the knee forward and squeeze the belly tight.”
Overhead squats – “Press up and keep the arms straight.”
Sit-ups – “Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.”
Good mornings – “Arch the chest up and squeeze the abs.”
Pull-ups – “Pull the bar down to the floor until the chin is above the bar.”
Dips – “Shoulders below the elbow at the bottom of the dip.”
SPECIFIC WARMUP
PLATE HOP REVIEW | 4:00
3 rounds:
8 plate hops
– Take turns with a partner working on speeding up each round.
GOBLET SQUAT REVIEW | 6:00
Line of action – Hips back and down with the chest staying upright.
Weight in heels – Watch for the athlete shifting forward onto the toes.
Knees track over the toes – Knees stay out over toes through the down and up.
Depth below parallel – Hold athlete at the bottom if needed to ensure full depth.
Neutral spine – Chest stays up and the KB stays close to the body.
3 sets:
4 KB goblet squats
– Take turns with a partner, increasing KB load if desired.
WALKING LUNGE REVIEW | 4:00
Demo 3-5 reps focusing on main points of performance.
Watch for sound mechanics as athletes move through the mini round.
MINI ROUND
1 round:
10 plate hops
4 goblet squats
6 walking lunges
WORKOUT
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Metcon (5 Rounds for reps)
RX
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (53/70 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
INTERMEDIATE
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (35/53 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
BEGINNER
5 sets:
On a 1:30 clock:
15 plate hops (2 in)
10 KB goblet squats (18/26 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
SKILL WORK
Metcon (Time)
400-m single-KB front rack walk
– Switch arms as needed.
COOL DOWN
1 set:
3:00 foam roll quads
– 1:00 both legs.
– 1:00 left-leg bias.
– 1:00 right-leg bias.