CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 13:00
2 rounds:
200-meter jog
:30 single-unders
10 kettlebell deadlifts
:30 single-under jump front to back
10 kettlebell swings
:30 single-under jump side to side
10 kettlebell deadlifts
:30 single-under left leg
10 kettlebell swings
:30 single-under right leg
SPECIFIC WARMUP
DOUBLE-UNDER | 6:00
Start off with dynamic movements without the jump rope.
Help athletes improve their jump position and hand position when holding the rope.
PROGRESSION FOCUS
Jump in place (no rope) Flex the foot and ankle when jumping, rather than jumping off the toes.
Single-unders Rotate and spin both wrists to rotate the rope.
Single-under + high jumps Maintain a natural jumping position when jumping higher.
Single-under fast + single-under slow Practice different jumping speeds and rope speeds.
Single-under + double-under Higher jumps and both wrists spinning faster. POWER CLEAN | 6:00
PROGRESSION FOCUS
6 clean deadlifts Heels down, eyes straight ahead, lumbar curve intact.
6 muscle cleans Smooth below the knee, fast above.
6 tall power cleans Shrug with a straight arm, then drop and catch.
6 hang power cleans Hip extension.
6 power cleans Chest pulls up as the bar goes down into the setup.
SKILL WORK
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
– Rest ~2:00 between sets.
Hang Power Clean
MINI ROUND
2 rounds:
2 power cleans
10 double-unders
– Use workout weight and double-under variation.
WORKOUT
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Metcon (Time)
RX
2 power cleans (105/155 lb)
50 double-unders
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleans
INTERMEDIATE
2 power cleans (85/115 lb)
30 double-unders
4 power cleans
30 double-unders
6 power cleans
30 double-unders
8 power cleans
30 double-unders
10 power cleans
BEGINNER
2 power cleans (55/75 lb)
30 single-unders
4 power cleans
30 single-unders
6 power cleans
30 single-unders
8 power cleans
30 single-unders
10 power cleans
COOL DOWN
1 set:
1:00 lacrosse ball foot/side
1:00 standing pike stretch