CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 7:00
Athletes can perform the shoulder taps in the plank, the pike position, or against the wall.
AMRAP 4:
20 jumping jacks
5 push-ups
20 alternating shoulder taps
5 shoulder presses (PVC)
SPECIFIC WARMUP
SHOULDER PRESS | 8:00
Setup:
1) Stand tall with feet under the hips.
2) Bar in the rack position.
3) Hands outside the shoulders.
4) Full grip on the bar.
5) Elbows in front of the bar.
PROGRESSION FOCUS
3 presses Pull the chin back and press the bar straight up.
3 presses Finish with the bar directly overhead.
5 presses Keep the bar as close to the body as possible while pressing.
5 presses Return the bar to the rack from overhead. Elbows stay in front of the bar.
LOAD UP
4 sets:
3 shoulder presses
Athletes should increase load across 4 sets and perform 3 reps to find a challenging weight.
WORKOUT
Shoulder Press (RX
For load:
3-3-3-3-3-3-3
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d)
Build to a heavy set of 3 and maintain for all 5 sets.
Perform a new set every 3:00 to allow for about 2:30 of rest between sets.
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SKILL WORK
On an 8:00 clock:
Handstand walk practice
– Beginner: pike handstand shoulder taps
– Intermediate: back-to-wall handstand shoulder taps
– Advanced: handstand walks
COOL DOWN
STRETCHING | 2:00
1 set:
1:00 banded shoulder stretch/arm