Categories
Workouts

231211

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

Categories
Workouts

231211

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 3:00

1 set:

:30 jumping jacks

:30 mountain climbers

:30 alternating Spiderman stretches

:30 plank

WORKOUT

BUILD-UP

2 rounds:

3 hang power cleans

3 push presses

– Build each set to workout load.

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