CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 10:00
1 set:
:30 jumping jacks
10 DB RDLs
10 DB goblet squats
5 single-arm DB shoulder presses/arm
1 set:
:30 up-downs
10 DB bent-over rows
5 single-arm DB thrusters/arm
5 DB windmills/arm
1 set:
:30 burpees
5 DB complexes/arm
– 1 complex = 1 single-arm DB power clean + single-arm DB thruster + 1 DB windmill
SPECIFIC WARMUP
HANDSTAND PUSH-UP | 10:00
Spend 1:00-1:30 at each step.
Work on placing the hands and head in a proper tripod position at the bottom of the rep.
PROGRESSION FOCUS
Pike push-up “Reach the head forward of the hands at the bottom, stretch the shoulder at the top.”
Handstand hold “Press the hands into the floor to slide the heels up the wall.”
Handstand push-up negative “Control the last two inches on the way down before the head touches.”
Tripod hold “Make a triangle with your head and hands and lower the knees without falling.”
Jumping squat “Jump high!”
Kipping handstand push-up “Lower the knees slowly, then kick hard like the jumping squat and press.” DEADLIFT | 5:00
1 set:
10 deadlifts
Focus on setup and back position throughout the reps.
1 set:
10 deadlifts
Focus on the shoulders and hips rising together on the way up.
SKILL WORK
On an 8:00 clock:
Build to a heavy set of 3 deadlifts
Deadlift (1×3)
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
7 handstand push-ups
7 deadlifts (155/225 lb)
INTERMEDIATE
AMRAP 10:
5 handstand push-ups
7 deadlifts (105/155 lb)
BEGINNER
AMRAP 10:
7 double-DB shoulder presses (10/15 lb)
7 deadlifts (65/95 lb)
COOL DOWN
STRETCHING | 4:00
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg