CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 10:00
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or AirBike. Perform straight through on one machine OR switch after :60 of work.
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
1 set:
10 x 50-ft shuttle run (25 ft out and back)
SPECIFIC WARMUP
DEVILS PRESS | 9:00
5 DB deadlifts – Heels down, arch the back. Feet can be inside or outside of the DBs.
3 DB burpee deadlifts – Chest touches the floor, jump up onto a flat foot, arch the back, and stand with the DBs.
3 DB burpee cleans – Finding the same jump-up position, stand faster and swing the DBs up to the shoulders.
3 devils presses – Drive through the heels and lift the chest faster to swing the DBs overhead into a locked-out position.
3 devils presses – Lower the DBs to the shoulders and let the DBs trace the stomach down to the floor in as straight a line as possible.
MINI ROUND
2 sets:
3 x 50-ft shuttle run
4 devils presses (workout weight)
– No rest between sets.
WORKOUT
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Metcon (Time)
RX
For time:
21-15-9
DB devils presses (20/35 lb)
– Perform 10 x 50-ft shuttle runs after each set.
INTERMEDIATE
For time:
21-15-9
DB devils presses (15/20 lb)
– Perform 10 x 50-ft shuttle run after each set.
BEGINNER
For time:
15-12-9
DB devils presses (10/15 lb)
– Perform 5 x 50-ft shuttle run after each set.
SKILL WORK
Post-workout:
3 sets:
20 seated alternating DB shoulder presses
– Use two DBs and alternate presses until you have completed 10 per arm.
– Add load as long as the 20 reps are unbroken.
STRETCHING
Accumulate:
1:00 banded shoulder stretch/arm