240618

CrossFit Montgomery – CF

GENERAL WARMUP

AMRAP 4:

:30 single-unders

:20 handstand hold

10 scap pull-ups

SPECIFIC WARMUP

PUSH JERK | 6:00

5 jump and lands, hands at sides

5 jump and lands, hands at shoulders

5 jump, punch, and lands with arms extended overhead

5 push jerks, PVC

5 push jerks, barbell

5 push jerks, barbell

5 push jerks, workout weight

SPLIT JERK | 6:00

Receiving position setup:

Feet squat width apart

Back knee bent

Front foot turned slightly in and the shin vertical

Hip and the back knee in line

Torso upright

Arms locked out and fully extended with the bar stacked over the middle of the head

Split stance, hands at hips

5 presses in split stance, PVC

5 split jerks, PVC

5 split jerks, barbell

BUILD-UP

3 sets:

3 push jerks + split jerk

– Build to starting workout load.

– Take the bar from the rack.

HEAVY DAY

Metcon (Weight)

RX

7 sets:

3 push jerks + 1 split jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

7 sets:

3 push jerks

SKILL WORK

3 sets:

1:00 freestanding handstand practice

– Rest 1:00 between sets.

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm