CrossFit Montgomery – CF
GENERAL WARMUP
20 jumping jacks
10 scap pull-ups
10 box step-ups
10 PVC pass-throughs
20 jumping jacks
10 scap pull-ups
10 box step-ups
10 PVC around the worlds
20 jumping jacks
10 scap pull-ups
10 box jumps
10 PVC behind-the-neck snatch grip presses
SPECIFIC WARMUP
Box jump-over | 6:00
Progression Focus
6 alternating box step-ups
6 alternating box step up and overs
6 box jump-overs
Hang power snatch | 8:00
6 dip-drive-shrugs
6 hang muscle snatches
6 snatch drops
6 hang power snatches
6 hang power snatches
Chest-to-bar pull-up | 6:00
5 kip swings + 3 kips
5 kipping pull-ups
3 chest-to-bar pull-ups
1:00 chest-to-bar pull-up practice
MINI ROUND
5 box jump-overs
4 hang power snatches
3 chest-to-bar pull-ups
– Use workout variations.
WORKOUT
Metcon (Time)
rx
For time:
50 box jump-overs (20/24 in)
40 hang power snatches (55/75 lb)
30 chest-to-bar pull-ups
– Step down from the box.
intermediate
For time:
50 box jump-overs (20/24 in)
30 hang power snatches (55/75 lb)
30 pull-ups
– Step down from the box.
beginner
For time:
40 box step-overs (12/20 in)
30 hang power snatches (35/45 lb)
20 ring rows
– Step down from the box.
COOL DOWN
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side