CrossFit Montgomery – CF
GENERAL WARMUP
DB SNATCH SETUP REVIEW | 2:00
Setup:
1) hips above the knees, but lower than the shoulders
2) flat back
3) body weight rooted through the heels
4) knees tracking the toes
DYNAMIC WARM-UP | 8:00
1 set:
:30 bike (easy pace)
10 alternating Spiderman stretches
10 staggered stance good mornings/leg
1 set:
:30 bike (moderate pace)
10 alternating lunges
10 alternating DB deadlifts
1 set:
:30 bike (moderate pace)
10 air squats
10 alternating DB sumo deadlift high pulls
1 set:
:30 bike (fast pace)
10 DB goblet squats
10 alternating DB snatches
SPECIFIC WARMUP
OVERHEAD SQUAT | 10:00
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
EMOM 6:
5 overhead squats
– From the floor.
– Build in load.
Overhead Squat (5 Rep)
WORKOUT PREP
1 set:
10 calorie bike
10 overhead squats (workout weight)
10 alternating DB snatches (workout weight)
WORKOUT
()
Metcon (Time)
RX
For time:
50-calorie bike
50 overhead squats (65/95 lb)
50 alternating DB snatches (35/50 lb)
INTERMEDIATE
For time:
50 calorie bike
50 overhead squats (55/75 lb)
50 alternating DB snatches (20/35 lb)
BEGINNER
For time:
40 calorie bike
40 overhead squats (35/55 lb)
40 alternating DB snatches (15/20 lb)
COOL DOWN
1 set:
1:00 couch stretch/side
1:00 forearm stretch/side