CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 7:00
4 sets
:30 row, bike, or ski (sub single-under speed steps for machines)
:10 rest
:30 burpees
:10 rest
:30 scap pull-ups
:10 rest
SPECIFIC WARMUP
PUSH PRESS | 6:00
Strict press = Setup.
Dip and hold – Shoulders stacked over the hips and heels.
Dip and drive slowly – Shoulders stacked over the hips and heels.
Dip and drive fast – Shoulders stacked over the hips and heels.
Dip and drive fast – Don’t pause at the bottom of the dip. Push press – Lock out your legs and hips before pressing.
BUILD-UP
4-5 sets:
5 push presses
• Increase load across all sets.
• The last set should be just lighter than the first desired working set.
WORKOUT
RX / INTERMEDIATE / SCALE
5-5-5-5-5
()
Push Press (5 x 5)
all lifts shall be at the workout weight; if not, record the lowest weight lifted
SKILL WORK
EMOM 6
:30 handstand walk or shoulder taps
:30 rest
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/side