CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 7:00
1 set:
:30 single-under
5 forward step lunges/leg
:15 single-leg single-underside
5 Samson stretch lunges/leg
:30 backwards single-unders
5 lateral lunges/leg
:30 single-single-double
5 consecutive jumping lunges/leg
SKILL WORK
Pre-workout:
1 set for max reps:
Max unbroken double-unders
or
2:00 max double-unders
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
SPECIFIC WARMUP
FRONT-RACK REVERSE LUNGES | 5:00
PROGRESSION FOCUS
5 unweighted reverse lunges/leg Step the foot back and out and gently kiss the knee to the floor
5 front-rack reverse lunges/leg Chest stays up on the way down, then the chest rises on the way up
3 front-rack reverse lunges/ leg Light load, smooth down and fast up.
BUILD-UP
On an 8:00 clock:
3 front-rack reverse lunges/leg (building)
– Rest 1:00-1:30 between sets.
HEAVY DAY
RX
7 sets for load:
6 alternating front-rack reverse lunges
– 3 on each leg.
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
()
Front Rack Lunge
COOL DOWN
STRETCHING | 5:00
2 sets:
:30 frog stretch
:30 couch stretch/leg