CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 11:00
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
200-m jog
SPECIFIC WARMUP
OVERHEAD SQUAT + POWER SNATCH PROGRESSION | 10:00
5 snatches from high hang (hips) – “Jump hard and punch overhead.”
5 snatches from mid-thigh – “Lean forward over the bar, then jump and land with the bar overhead.”
5 snatches from below the knees (off the floor) – “Slow below the knee, then fast above the knee.”
3 overhead-squat initiations – Press up as the hips push back
3 above-parallel overhead squats – Hold just above parallel and press up
5 overhead squats – Press up into the bar at the bottom of the squat
5 overhead squats – Push the bar away from the head throughout the entire squat
SKILL WORK
On a 10:00 clock:
Build to a heavy set of 5 overhead squats from the floor.
Overhead Squat (Heavy set of 5)
On a 10:00 clock
WORKOUT
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Metcon (AMRAP – Reps)
2010 NORCAL SECTIONAL WORKOUT A
RX
Against a 6:00 running clock:
Run 800 m
Max rep overhead squats (75/115 lb)
INTERMEDIATE
Against a 6-minute running clock:
Run 800 m
Max rep overhead squats (55/75 lb)
BEGINNER
Against a 6-minute running clock:
Run 800 m
Max rep overhead squats (35/45 lb)
COOL DOWN
STRETCHING | 5:00
Accumulate:
2:00 reach, roll, and lift