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
3 sets:
:30 air squats
– Rest :10
:30 shoulder presses
– Rest :10
SPECIFIC WARMUP
PUSH JERK | 8:00
5 jump and lands (hands at sides) Jump hard and stick the landing (hip extension).
5 jump and lands (hands at shoulders) Keep the chest up and dip by pushing the knees forward gently, then jump (torso position).
5 jump, punch, and lands Jump first, then punch the arms overhead (timing).
8 push jerks Jump first, pull the head out of the way, then press and land with the arms straight (maintaining hip extension and timing).
8 push jerks Lower the bar smoothly to the shoulders, then immediately dip and jump into the next push jerk (cycling).
SKILL WORK
On a 10:00 clock:
Build to a heavy 3-rep push jerk
Push Jerk (3 rep)
MINI ROUND
1 set:
20 air squats
10 unbroken push jerks
WORKOUT
Metcon (Time)
RX
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (95/135 lb)
INTERMEDIATE
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (65/95 lb)
BEGINNER
For time:
25-20-15-10-5
Air squats
3-6-9-12-15
Push presses (35/45 lb)
COOL DOWN
2 sets:
:30 frog stretch
:30 couch stretch/leg