CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 5:00
2 sets:
:30 alternating step-ups
– Rest :15.
:30 knee push-ups
– Rest :15.
:30 hollow rocks
– Rest :15
SPECIFIC WARMUP
BOX JUMP | 3:00
1 set:
5 box jumps (slow)
5 box jumps (moderate)
5 box jumps (fast)
– Rest :15 between each effort.
TOES-TO-BAR | 5:00
PROGRESSION FOCUS
10 kip swings Use the shoulders to move the body in front of and behind the bar.
5 kipping knee raises Raise the knees as the shoulders go back, straighten the legs as the shoulders push forward.
5 kipping toes-to-eye-level reps Press down and raise the legs faster to elevate the feet to eye level.
2 x 3-5 toes-to-bars Touch the toes to the bar, then pull the feet down and back before the shoulders swing forward (Rest :30 between toes-to-bar sets). PUSH PRESS | 6:00
Use an empty bar or PVC for each progression.
PROGRESSION FOCUS
2-3 dip and holds Pull the chest up and push the knees forward to maintain a vertical torso.
2-3 dip-drives, fast Lower down slowly, then stand up quickly (don’t let the bar hit the chin).
5-8 push presses “Pop” the bar off of the shoulders with the legs first, then finish with a fast press.
5-8 top-to-top push presses Start overhead. Lower the bar to the shoulders and immediately perform another push press as soon as it touches the shoulders.
BUILD-UP
3 sets, building in load:
10 push presses (empty bar)
8 push presses (light)
6 push presses (workout weight)
– Rest 1:00 between sets.
MINI ROUND
12 box jumps
9 push presses
6 toes-to-bars
WORKOUT
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CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
INTERMEDIATE
15 box jumps (20/24 in)
12 push presses (65/95 lb)
9 toes-to-bars
– Step down from the box.
BEGINNER
15 box step-ups (12 in)
12 push presses (35/45 lb)
9 lying toes-to-bars
– Step down from the box.
COOL DOWN
2 sets:
:30 calf stretch/side
:30 banded overhead lat stretch/side