CrossFit Montgomery – CF
GENERAL WARMUP
PIZZA DELIVERY WARM-UP | 12:00
6 sets x :60 pizza delivery game
Perform :60 dynamic stretches between each set of the game:
– Alternating elbow-to-instep
– Alternating single-leg V-up
– Push-up to downward dog
– Leg swings/side
SPECIFIC WARMUP
WALL-BALL SHOT AND BOX JUMP | 5:00
1 round:
4 box step-ups
4 med-ball front squats
4 box jumps, low box
4 med-ball push presses
4 box jumps, workout height
– Step down from the box.
TOES-TO-BAR | 8:00
PROGRESSION FOCUS
Setup “Hands outside shoulder width, pull down on the bar, and squeeze the stomach.”
5 kip swings “Quickly push the shoulders forward and pull the shoulders back.”
2 kip swings + 2 knees above hips “As the shoulders pull back, pull the knees to the chest.”
2 kip swings + 2 knees-to-armpits “Press down against the bar as the knees rise.”
2 kip swings + 2 knees-to-armpits + 1 toes-to-bar “Kick the legs straight as the knees touch the chest.”
3-5 toes-to-bars “Pull the feet down quickly and arch hard into the next rep.”
MINI ROUND
1 round:
4 wall-ball shots
4 toes-to-bars
4 box jumps
– Step down from the box.
– Use workout variations of each movement.
WORKOUT
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Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
10 box jumps (20/24 in)
– Step down from the box.
INTERMEDIATE
Same as RX’d
BEGINNER
AMRAP 15:
10 wall-ball shots (8/10 lb) (9/10 ft)
10 hanging knee raises
10 box jumps (12 in)
– Step down from the box.
COOL DOWN
STRETCHING | 5:00
1 set:
2:00 foam roll quads
1:00 cobra stretch