CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
50 single-unders
10 plank up-downs
10 single-arm dumbbell presses/arm
50-ft walking lunges
1 set:
50 single-unders, faster
10 plank up-downs
5 double-dumbbell shoulder presses (hold for :03 overhead)
25-ft double-dumbbell front rack walking lunges, slow
1 set:
50 single-unders, fastest
10 plank up-downs
10 double-dumbbell shoulder presses
25-ft double-dumbbell front rack walking lunges, fast
SKILL WORK
EMOM 8:
:10-:20 handstand hold
SPECIFIC WARMUP
DOUBLE-UNDER | 4:00
10 power singles – Jump high and spin the rope slowly.
10 speed singles – Jump low and spin the rope quickly.
3 x [3 power singles + 3 speed singles] – Alternate between different jump heights and rope speeds every 3 reps.
5 x single-single-doubles – Perform 2 small single-unders, then perform a power jump and spin the rope quickly, twice.
20 double-unders – String together double-unders with a straighter body position or simply work on attempts.
DUMBBELL PUSH PRESS | 5:00
3-5 dip and holds – Vertical torso: “Push the knees forward and keep the chest upright in the dip.”
3-5 dip-drives – Fast drive: “Dip smoothly down, then drive up faster.”
5 push presses – Timing: “Drive hard with the legs first, then press with the arms.”
10 push presses – Cycling: “Lower the dumbbells to the shoulders smoothly, then immediately begin the next rep.”
WORKOUT PREP
1 set:
5 dumbbell push presses
– Rest :10.
25-ft dumbbell front rack walking lunges
– Rest :10.
30 double-unders
1 set:
10 dumbbell push presses, directly into…
25-ft dumbbell front rack walking lunges
30 double-unders
WORKOUT
Metcon (Time)
RX
3 rounds for time:
15 DB push presses (35/50 lb)
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs.
INTERMEDIATE
3 rounds for time:
15 DB push presses (20/35 lb)
50-ft DB front rack walking lunges
30 double-unders
– Use two DBs.
BEGINNER
3 rounds for time:
15 DB push presses (10/15 lb)
50-ft DB front rack walking lunges
50 single-unders
– Use two DBs.
COOL DOWN
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot