Categories
Workouts

240702

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

20 jumping jacks

20 mountain climbers

20 alternating plank shoulder taps

10 hollow rocks

5 hand-release push-ups

SPECIFIC WARMUP

HANDSTAND WALK | 10:00

Pike shoulder taps

Handstand kick-ups

Handstand shoulder taps

Walk-to-wall drill

Handstand walk practice

BENCH PRESS | 6:00

5 pause bench presses

5 bench presses

SPOTTING | 1:00

BUILD-UP

2 sets:

5 bench presses

– Rest 1:00-1:30 between sets.

– Build in load.

HEAVY DAY

RX

On an 18:00 clock:

12:00 to establish a heavy 5-rep bench press

Rest 3:00

3:00 max-distance handstand walk

INTERMEDIATE

On an 18:00 clock:

12:00 to establish a heavy 5-rep bench press

Rest 3:00

3:00 max-rep handstand shoulder taps

BEGINNER

On an 18:00 clock:

12:00 to establish a heavy 5-rep bench press

Rest 3:00

3:00 max-rep pike shoulder taps

Bench Press (5 Rep Max in 12:00 minutes)

Handstand Walk (Enter total feet for sets)

COOL DOWN

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts

Categories
Workouts

240702

CrossFit Montgomery – CF

GENERAL WARMUP

SPECIFIC WARMUP

HEAVY DAY

Bench Press (5 Rep Max in 12:00 minutes)