CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 10:00
1 set: 400-meter run (sub 500-meter Ski-erg, row or bike to accommodate running limitation)
1 round:
10 jumping jacks
10 alternating Spiderman + reaches
10 push-ups to downward dog
10 burpees (slow)
10 box step-ups
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks 1
10 box jumps
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
10 box jump-overs
SKILL WORK
Max Height Box Jump (Distance)
Max Height Box Jump
On a 8:00 clock: 5 attempts at a high box jump
SPECIFIC WARMUP
DUMBBELL HANG POWER SNATCH PROGRESSION | 7:00
10 alternating dumbbell hang stand and shrugs – Bend the knees, and hips, and maintain a flat back. Then stand a shrug with a straight arm.
10 alternating dumbbell hang sumo deadlift high pulls – Stand fast and pull the elbow high and outside while keeping the dumbbell close to the body.
10 alternating dumbbell hang power snatches – Jump, pull elbow high and outside, and punch the dumbbell to the sky.
MINI ROUND
2 sets:
4 alternating DB hang power snatches
4 box jump-overs
WORKOUT
()
Metcon (Time)
RX
8 rounds for time:
8 alternating DB hang snatches (35/50 lb)
8 box jump-overs (24/30 in)
INTERMEDIATE
8 rounds for time:
8 alternating DB hang snatches (20/35 lb)
8 box jump-overs (20/24 in)
BEGINNER
8 rounds for time:
8 alternating DB hang snatches (10/15 lb)
8 box step-up overs (12/20 in)
CAP 13 MINUTES
COOL DOWN
1 set:
1:00 elevated pigeon pose (on the box if needed)/side
:30 calf stretch/side