CrossFit Montgomery – CF
GENERAL WARMUP
PARTNER PARAMED-BALL GAME | 9:00
Partner athletes up with one light med ball and two PVCs.
Athletes must perform movements without dropping the med ball.
If you don’t have space, then cut out the walks.
If the ball hits the ground, athletes perform 5 penalty burpees.
AMRAP 5:
Walk 50 ft with the med ball
10 lunges
Walk 50 ft with the med ball
5 thrusters
Walk 50 ft with the med ball
5 deadlifts
Walk 50 ft with the med ball
5 shoulder presses
SPECIFIC WARMUP
PUSH PRESS | 10:00
Setup Feet hip-width apart, hands outside shoulder-width, full grip on the bar, elbows in front of the bar, and the bar pulled down towards the shoulders.
5 dip and holds “Push your knees forward and slide your hips down toward your heels.”
5 dip-drives, slow “Dip down and then stand up slowly.”
5 dip-drives, fast “Dip down with control and drive up with speed.”
10 push presses “Squeeze your glutes and quads hard and THEN press.”
SKILL WORK
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.
Push Press (2 rep)
MINI ROUND
1 set:
10 push presses (workout weight)
10 alternating front rack lunges
WORKOUT
Metcon (Time)
RX
5 rounds for time:
20 push presses (55/75 lb)
20 alternating front rack lunges
INTERMEDIATE
5 rounds for time:
12 push presses (55/75 lb)
12 alternating front rack lunges
BEGINNER
5 rounds for time:
10 push presses (35/45 lb)
10 alternating front rack lunges
CAP 14 Minutes
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/arm