CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 5:00
Partners run together with the medicine-ball. Switch who holds the ball at the 50-m mark
1 set:
100-m run
5 inchworms + 1 push-up/rep
100-m run
10 up-downs
100-m run
3 slow burpees
– Rest :10.
4 moderate burpees
– Rest :10.
5 fast burpees
SPECIFIC WARMUP
POWER SNATCH | 6:00
:20 setup hold = Hands wide, feet under the hips, heels on the ground, back arched, and shoulders in front of the bar.
3-5 hang power snatches – JUMP the bar up overhead.
3-5 hang power snatches – Jump with a STRAIGHT ARM, then shrug and punch the bar overhead.
8-10 power snatches – Pull the knees back and graze the bar up the thighs before jumping the bar overhead.
BUILD UP | 7:00
3-4 sets:
2 touch-and go power snatches
1 power snatch
– Rest 1:00 between sets.
WORKOUT
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Metcon (Time)
RX
3 rounds for time:
800-m run with a medicine ball (14/20 lb)
24 power snatches (105/155 lb)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.
INTERMEDIATE
3 rounds for time:
800-m run with a medicine ball (10/14 lb)
24 power snatches (75/115 lb)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.
BEGINNER
3 rounds for time:
400-m run
18 power snatches (35/45 lb)
– Athletes run together and switch as needed on the snatches.
COOL DOWN
Accumulate:
1:00 lacrosse ball foot roll/foot