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
4 sets:
Row, ski, or AirBike:
:30 easy pace
:20 moderate pace
:10 fast pace
:10 rest
2 sets:
:30 Samson stretch/leg
:30 up-downs
5 elbow-to-instep/leg
10 push-ups (on knees as needed)
10 step back lunges/leg
10 pike push-ups
1 set:
10 x shuttle runs (25 feet out and 25 feet back)
SPECIFIC WARMUP
DUMBBELL PUSH JERK | 10:00
6 jump and lands, hands at sides
6 jump and lands, hands at shoulders
6 jump-punch-lands
6 dumbbell push jerks
2-3 sets:
5 dumbbell push jerks
– Find workout weight.
BOX STEP-UP | 4:00
1 set:
6 alternating box step-ups, slow
Rest 1:00
6 alternating box step-ups, faster
– Switch feet on top of the box.
MINI ROUND
1 round:
1 shuttle run (1 rep = 25 feet down/25 feet back)
5 double-dumbbell push jerks
6 box step-ups
– Use workout variations
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (35/50 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back
INTERMEDIATE
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (20/35 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back
BEGINNER
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push presses (10/15 lb)
20 box step-ups (12/20 in)
– 1 shuttle run = 25 ft down/25 ft back
SKILL WORK
4 sets:
:20 plank hold
:10 rest
:20 flutter kicks
:10 rest
COOL DOWN
2 sets:
1:00 T-spine foam roll
:30 band pull aparts
Metcon (AMRAP – Rounds and Reps)
RX
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (35/50 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back
INTERMEDIATE
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (20/35 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back
BEGINNER
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push presses (10/15 lb)
20 box step-ups (12/20 in)
– 1 shuttle run = 25 ft down/25 ft back