CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
:45 single-unders
:45 inchworm + push-ups
:45 hollow rocks
:45 burpee + max-effort jump and reaches
– Rest :15 between movements.
SPECIFIC WARMUP
SHOULDER PRESS | 9:00
Set-up:
1) Stand tall with feet under the hips.
2) Bar in the rack position.
3) Hands outside the shoulders.
4) Full grip on the bar.
5) Elbows in front of the bar.
Neutral spine
Active shoulders
Bar path
Cycling reps
BUILD-UP
3-4 sets:
3 shoulder presses
– Build to around 80% of 1-rep-max shoulder press.
HEAVY DAY
RX
Shoulder press
2-2-2-2-2-2-2-2-2-2
– Perform a new set every 2:00.
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
Shoulder Press
COOL DOWN
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts