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
DYNAMIC WARM-UP | 10:00
AMRAP 8 with a partner:
Max-calorie/rep row, bike, ski, or shuttle run
– Non-working partner holds an elbow plank.
STRETCHING | 3:00
1 set:
5 elbow-to-instep/leg
10 alternating scorpion stretches
5 inchworms
SPECIFIC WARMUP
ALTERNATING DUMBBELL HANG POWER CLEAN | 4:00
5 dumbbell hang shrugs/arm – Keep the chest up and drive through the heels.
5 dumbbell hang power cleans/arm – Keep the dumbbell close to the body and point the elbow forward in the front rack.
6 alternating dumbbell hang power cleans – Hold at the top of each rep, then switch hands as the dumbbell is lowered from the shoulder.
10 alternating dumbbell hang power cleans – Cycle reps as fast as possible without sacrificing range of motion in the receiving position.
BURPEE OVER THE DUMBBELL | 3:00
3 lateral burpees over the dumbbell – Step up from the burpee onto a flat foot, then jump laterally over the dumbbell.
3 lateral burpees over the dumbbell – Jump up from the burpee onto a flat foot, then jump laterally over the dumbbell.Drop the chest to the floor as fast as possible and immediately press up and jump to the feet to increase cycle speed.
3 lateral burpees over the dumbbell – Drop the chest to the floor as fast as possible and immediately press up and jump to the feet to increase cycle speed.
MINI ROUND
2 rounds:
6 alternating dumbbell hang power cleans
4 lateral burpees over the dumbbell
– Rest 1:00 between rounds.
WORKOUT
Metcon (Time)
RX
For time:
4-8-12-16-20-24
Alternating DB hang power cleans (35/50 lb)
2-4-6-8-10-12
Burpees over the DB
TOTAL TIME
INTERMEDIATE
4-8-12-16-20-24
Alternating DB hang power cleans (25/35 lb)
2-4-6-8-10-12
Burpees over the DB
BEGINNER
2-4-6-8-10-12
Alternating DB hang power cleans (15/20 lb)
Burpees over the DB
SKILL WORK
On a 10:00 clock:
Handstand walk practice
COOL DOWN
Accumulate:
1:00 forearm stretch
:30 calf stretch/side