CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
20 jumping jacks
10 wide stance good mornings
10 shoulder presses
5 box step-overs
5 box jump-overs
SPECIFIC WARMUP
SUMO DEADLIFT HIGH PULL | 5:00
5 sumo deadlifts
5 sumo deadlift + shrugs
5 sumo deadlift high pulls
10 barbell sumo deadlift high pulls
PUSH PRESS | 5:00
3 dip and holds
5 dip-drives, fast
5 push presses
10 push presses
SKILL WORK
Push Press (5 rep )
On a 10:00 clock:
– Build to a heavy set of 5 reps.
MINI ROUND
1 set:
5 sumo deadlift high pulls
5 push presses
5 box jump-overs
1 set:
10 sumo deadlift high pulls
– Rest :10.
10 push presses
– Rest :10.
10 box jump-overs
Metcon
Metcon (Time)
RX
7 rounds for time:
7 sumo deadlift high pulls (65/95 lb)
7 push presses
7 box jump-overs (24/30 in)
INTERMEDIATE
7 rounds for time:
7 sumo deadlift high pulls (55/75 lb)
7 push presses
7 box jump-overs (20/24 in)
BEGINNER
7 rounds for time:
5 sumo deadlift high pulls (35/45 lb)
5 push presses
5 box step-overs (20 in)
COOL DOWN
1:00 foam roll upper back
1:00 foam roll quadriceps
1:00 foam roll calves