CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 12:00
1 set:
:30 jumping jacks
:30 band pull aparts (light band)
5-10 hand-release push-ups
5-10 ring rows
1 set:
:30 mountain climbers
:30 banded good mornings
5-10 kip swings
1 set:
:30 up-downs
5-10 chin-over-bar pull-ups
1 set:
:30 burpees
5-10 chest-to-bar pull-ups
SPECIFIC WARMUP
HANG POWER SNATCH | 8:00
5 deadlift-shrugs from the hang – “Stand all the way up with straight arms and THEN shrug the shoulders.”
5 hang muscle snatches – “Squeeze your glutes with a straight arm, pull the elbows high, and press the bar overhead.”
5 snatch drops – “With the bar overhead, pick the feet up and DROP into a quarter squat.”
5 high hang power snatches – “Keep the barbell at the hips. Dip, drive, and then pull under the barbell quickly.”
5 hang power snatches – “Jump with a straight arm and punch overhead.”
SKILL WORK
EMOM 8:
1 hang power snatch
1 high hang power snatch
– Build in load, but only as quality mechanics allow.
MINI ROUND
1 set:
7 hang power snatches (workout weight)
7 chest-to-bar pull-ups
WORKOUT
()
Metcon (Time)
RX
3 rounds for time:
15 hang power snatches (65/95 lb)
15 chest-to-bar pull-ups
INTERMEDIATE
3 rounds for time:
15 hang power snatches (55/75 lb)
15 pull-ups
BEGINNER
3 rounds for time:
15 hang power snatches (35/45 lb)
15 jumping chest-to-bar pull-ups
SCORE: TOTAL TIME
CAP 11 MINUTES
COOL DOWN
STRETCHING | 5:00
1 set:
1:00 tricep lacrosse ball mash/side
1:00 lat lacrosse ball mash/side