CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 10:00
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or bike. Perform straight through on one machine OR switch after :60 of work.
2 sets:
:30 band pull-aparts
5-10 hand-release push-ups
5-10 ring rows
:15-:30 handstand hold
5-10 strict pull-ups (scale to banded pull-ups as needed)
– Rest :10-:20 between movements.vc
SPECIFIC WARMUP
ROPE CLIMB | 10:00
PROGRESSION FOCUS
Pull-to-stand Pulling strength and hand-over-hand coordination.
Foot hook Jumping up on the rope and establishing a foot hook. Athletes should be able to put weight on the hook.
Foot hook + 1 pull + re-establish foot hook The ability to loosen the initial foot hook, make one pull, and re-establish the foothold.
Rope climb Use the legs to help climb the rope. HANG POWER SNATCH | 8:00
PROGRESSION FOCUS
5 deadlift-shrugs (from the hang position) “Stand all the way up with straight arms and THEN shrug the shoulders.”
5 hang muscle snatches “Squeeze your glutes with a straight arm, pull the elbows high, and press the bar overhead.”
5 snatch drops “With the bar overhead, pick the feet up and DROP into a quarter squat.”
5 hang power snatches “Jump with a straight arm and punch overhead.”
MINI ROUND
2 sets:
4 hang power snatches
1 rope climb
– Rest 1:00 between sets.
WORKOUT
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Metcon (Time)
RX
5 rounds for time:
7 hang power snatches (75/115 lb)
3 rope climbs
INTERMEDIATE
5 rounds for time:
7 hang power snatches (55/75 lb)
2 rope climbs
BEGINNER
5 rounds for time:
7 hang power snatches (35/45 lb)
3 pull-to-stands
COOL DOWN
1 set:
:45 forearm stretch (extension)
:45 forearm stretch (flexion)