CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
200-meter run, slow
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 change in support drill reps per leg
2 rounds:
200-meter run, faster
10 scap pull-ups
10 single-dumbbell deadlifts
10 sit-ups
10 kip swings
10 single-dumbbell goblet squats
10 hollow rocks
SPECIFIC WARMUP
KNEES-TO-ELBOWS PROGRESSION | 6:00
Setup
Kip swings
2 kip swings + 2 knees above hips
2 kip swings + 2 knees-to-armpits
2 kip swings + 2 knees-to-armpits + 1 knees-to-elbows
Knees-to-elbows
DUMBBELL HANG SQUAT CLEAN | 5:00
3 dumbbell high hang power cleans
3 dumbbell front squats
3 dumbbell hang squat cleans
3 dumbbell hang squat cleans
MINI ROUND
200-meter run
7 knees-to-elbows
3 double-dumbbell hang squat cleans
– Use workout variations.
WORKOUT
Metcon (Time)
RX
3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (35/50 lb)
INTERMEDIATE
3 rounds for time:
400-m run
21 knees-to-armpits
12 double-DB hang squat cleans (20/35 lb)
BEGINNER
3 rounds for time:
200-m run
12 hanging knee raises
12 double-DB hang squat cleans (10/15 lb)
SKILL WORK
Accumulate:
50 alternating DB renegade rows
– Use workout load.
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/side