CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:20 Spiderman stretches/side
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating reverse lunges
2 sets:
:30 row
:20 rest
:30 air squats
:20 rest
:30 Sots presses
:20 rest
SPECIFIC WARMUP
SNATCH | 12:00
Setup Heels down, shoulders in front of the bar, and visible lumbar arch.
8 deadlifts to mid-thigh
8 deadlift-shrugs
8 muscle snatches
8 overhead squats
8 high hang squat snatches
8 hang squat snatches
8 snatches
BUILD-UP
3 rounds:
5 squat snatches
5 hand-release push-ups
5-calorie row
Rest 1:00
– Build to workout weight across the 3 sets.
– Increase row pace across the 3 sets.
WORKOUT
Metcon (Time)
RX
For time:
5 squat snatches (75/115 lb)
20 hand-release push-ups
15-cal row
10 squat snatches
20 hand-release push-ups
15-cal row
15 squat snatches
20 hand-release push-ups
15-cal row
INTERMEDIATE
For time:
5 squat snatches (55/75 lb)
15 hand-release push-ups
15-cal row
10 squat snatches
15 hand-release push-ups
15-cal row
15 squat snatches
15 hand-release push-ups
15-cal row
BEGINNER
For time:
5 power snatches (35/45 lb)
10 hand-elevated push-ups
10-cal row
10 power snatches
10 hand-elevated push-ups
10-cal row
15 power snatches
10 hand-elevated push-ups
10-cal row
COOL DOWN
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side