CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC PROGRESSIVE WARM-UP | 10:00
1 set:
10 alternating Spiderman stretches
10 Kang squats
10 leg swings/leg (across the body)
10 single-leg dumbbell deadlifts/leg
1 set:
10 med-ball front squats
10 alternating dumbbell deadlifts
10 med-ball push presses to target
10 alternating dumbbell deadlift + shrugs
10 wall-ball shots
SPECIFIC WARMUP
DUMBBELL SNATCH CYCLING | 8:00
PROGRESSION FOCUS
4 dumbbell hang snatches per arm Chest up and pull through the shoulder.
8 alternating dumbbell hang snatches Lower to the front rack, then switch hands.
8 alternating dumbbell hang snatches Switch hands straight from overhead.
8 alternating dumbbell snatches Lower the hips to touch the dumbbell to the floor.
TEST RUN
2 sets:
10 alternating dumbbell snatches
10 wall-ball shots
– Rest :30 between sets.
WORKOUT
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Metcon (Time)
RX
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb)(9/10 ft)
INTERMEDIATE
2 rounds for time:
50 alternating DB snatches (20/35 lb)
50 wall-ball shots (10/14 lb)(9/10 ft)
BEGINNER
2 rounds for time:
30 alternating DB snatches (10/15 lb)
30 wall-ball shots (6/10 lb)(9/10 ft)
CAP 13
SKILL WORK
Accumulate:
Accumulate with a partner:
40 dumbbell Turkish get-ups
CAP 10
COOL DOWN
STRETCHING | 3:00
3 sets:
:20 banded shoulder stretch/side
20 banded pull aparts