Announcements
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THE 4:45PM AND 5:45PM CLASSES
HAVE BEEN CHANGED TO ONE
CLASS AT 5:15PM
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CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 single-leg toe touches/leg
10 PVC presses
10 alternating scorpion stretches
:30 mountain climbers
1 set
10 PVC good mornings
10 PVC back squats
10 PVC pass throughs
:30 up-downs
SPECIFIC WARMUP
DOUBLE-UNDERS | 6:00
:15 fast singles – Small jump, a quick spin of the wrist.
:15 power jump singles – Big jump, a slow spin of the wrist.
:15 single-leg single-unders/leg – Keep the leg straight while jumping on one leg.
:20 speed steps – “Run in place” quickly with a fast turn of the rope.
:20 single-single-double – Two singles, or more, and one double-under for 20 seconds.
:20 single-double-double – One single and two double-unders for 20 seconds.
3:00 of practice – Double-under, triple-under, and double-under crossover practice. Athletes should work to their skill level.
SKILL WORK | 6:00
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
PUSH PRESS | 11:00
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.
6 dip and holds – “Push your knees forward and slide your hips down toward your heels.”
6 dip-drives, slow – “Dip down and then stand up slowly.”
6 dip-drives, fast – “Dip down with control and drive up with speed.”
6 push presses – “Squeeze your glutes and quads hard and then press.”
2 sets:
5 push presses
– Build to workout load.
MINI ROUND
1 round:
10 double-unders
2 push presses
– Use workout load
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 8:
40 double-unders
10 push presses (65/95 lb)
INTERMEDIATE
AMRAP 8:
40 double-under attempts
10 push presses (45/65 lb)
BEGINNER
AMRAP 8:
30 single-unders
10 push presses (35/45 lb)
COOL DOWN
1 round:
:30 couch stretch/leg
:30 banded pull aparts
:30 leg swings/leg
:30 standing hamstring stretch/leg