CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
400-meter jog
1 set:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 kip swings
1 set:
10 burpees (slow)
10 alternating Samson lunges
10 reverse lunges
5-10 kipping pull-ups
1 set:
10 jumping jacks
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
5-10 chest-to-bar pull-ups
SPECIFIC WARMUP
OVERHEAD SQUAT | 7:00
Setup
3 deadlift-shrugs
3 hang power snatches
3 power snatches
3 overhead-squat initiations
3 above-parallel overhead squats
5 overhead squats
SKILL WORK
Overhead Squat (1 rep from floor)
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.
MINI ROUND
10 chest-to-bar pull-ups
5 overhead squats
– Use workout variations.
WORKOUT
Metcon (Time)
RX
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (125/185 lb)
INTERMEDIATE
3 rounds for time:
15 chest-to-bar pull-ups
10 overhead squats (95/135 lb)
BEGINNER
3 rounds for time:
15 jumping chest-to-bar pull-ups
10 overhead squats (45/65 lb)
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/arm