CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 3:00
1 set:
:30 jumping jacks
:30 mountain climbers
:30 alternating Spiderman stretches
:30 plank
SPECIFIC WARMUP
DOUBLE-UNDER | 4:00
:30 at each step.
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. GHD SIT-UP | 5:00
1 round:
5 GHD sit-ups to parallel
5 full range of motion GHD sit-ups
SPECIFIC WARMUP
HANG POWER CLEAN | 6:00
Hold athletes at the hang (shoulders in front of the bar) before every rep you call.
PROGRESSION FOCUS
8 hang clean pulls Dip with a vertical torso, lean forward, then push the heels down as the shoulders shrug up.
8 hang muscle cleans Continue to dip with a vertical torso and lean forward, then extend the hip and shrug the bar up to the shoulders.
8 tall cleans Use the shoulders to “shrug the bar up” to the front rack while dropping into a quarter squat.
8 hang power cleans Jump hard and squeeze the glutes to send the bar up into the front rack.
8 hang power cleans Add light weight to the bar. Continue to look for and coach hip extension. PUSH-PRESS | 6:00
PROGRESSION FOCUS
4 strict presses Setup: feet under the hips, hands just outside the shoulders, elbows under the bar, midline neutral, hips and legs fully extended.
8 dip and holds Shoulders stacked over the hips and heels.
8 dip and drives, slow Shoulders stacked over the hips and heels.
8 dip and drives, fast Shoulders stacked over the hips and heels.
8 dip and drives, fast No pause at the bottom of the dip.
8 push presses Lockout legs and hips before pressing.
BUILD-UP
2 rounds:
3 hang power cleans
3 push presses
– Build each set to workout load.
WORKOUT
Metcon (Time)
RX
100 double-unders
75 hang power cleans (55/75 lb)
50 GHD sit-ups
75 push presses (55/75 lb)
100 double-unders
INTERMEDIATE
2:00 double-under attempts
50 hang power cleans (55/75 lb)
30 GHD sit-ups to parallel
50 push presses (55/75 lb)
2:00 double-under attempts
BEGINNER
100 single-unders
30 hang power cleans (35/45 lb)
30 sit-ups
30 push presses (35/45 lb)
100 single-unders
CAP 21 MINUTES
COOL DOWN
1 set:
:30 kneeling quad stretch/side
:30 standing calf stretch/side