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Workouts

240418

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 pulls on the rower (easy pace)

5 elbow-to-instep/leg

10 box step-ups

1 set:

10 pulls on the rower (moderate pace)

5 jumping air squats

10 dumbbell box step-ups

1 set:

10 pulls on the rower (fast pace)

5 up-downs

10 dumbbell box step-ups

SPECIFIC WARMUP

POWER SNATCH | 6:00

Setup

4 deadlift-shrugs

4 muscle snatches

4 hang power snatches

4 power snatches

4 power snatches, workout load

MINI ROUND

2 sets:

:20 snatches (workout weight)

:20 rowing for calories

:20 dumbbell box step-ups (workout weight/height)

– Use workout load.

– No rest between movements, rest 1:00 between sets.

WORKOUT

24.1 Qualifer (AMRAP – Reps)

RX

4 rounds for max reps:

1 minute of snatches (85/135 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (35/50 lb) (20/20 in)

1 minute of rest

INTERMEDIATE

4 rounds for max reps:

1 minute of snatches (75/115 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (20/35 lb) (20/20 in)

1 minute of rest

BEGINNER

4 rounds for max reps:

1 minute of snatches (35/45 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (10/15 lb) (12/20 in)

1 minute of rest

COOL DOWN

1 set:

1:00 double-forearm stretch

1:00 seated hamstring stretch