CrossFit Montgomery – CF
GENERAL WARMUP
1 round:
200-meter jog, slow
Skipping high knees
Butt kickers
Lateral jumping jacks/side
Karaoke/side
Bear crawl
Backward bear crawl
200-meter run, faster
– 25 ft out and back of each drill.
1 round:
10 PVC pass throughs
10 scap pull-ups
10 PVC behind-the-neck presses
10 kip swings
10 PVC around the worlds
SPECIFIC WARMUP
ROPE CLIMB | 8:00
2 pull-to-stands
3 standing single-leg knee raises
3 hanging single-leg knee raises
2 bite-to-stands
1-2 rope climbs
HANG POWER SNATCH | 10:00
Setup
6 dip-shrugs
6 high hang muscle snatches
6 hang power snatches
SKILL WORK
Hang Power Snatch (3 Rep )
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.
MINI ROUND
1 hang power snatch
1 rope climb
100-meter run
– Use workout variations.
Metcon (Time)
RX
3 rounds for time:
10 hang power snatches (65/95 lb)
2 rope climbs
200-m run
INTERMEDIATE
3 rounds for time:
10 hang power snatches (55/75 lb)
2 partial rope climbs
200-m run
BEGINNER
3 rounds for time:
10 hang power snatches (35/45 lb)
4 pull-to-stands
100-m run
COOL DOWN
1:00 lacrosse ball foot mash/side
:30 scorpion stretch/side