CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
2:00 bike, row, or ski
1 set:
10 box step-ups
10 hand-elevated push-ups on a box
10 kettlebell sumo deadlifts
1 set:
10 tuck jumps
5 single-arm kettlebell presses, right
5 single-arm kettlebell presses, left
10 Russian kettlebell swings
1 set:
10 box jumps
5 single-arm kettlebell push presses, right
5 single-arm kettlebell push presses, left
10 kettlebell swings
SPECIFIC WARMUP
Power clean and push press | 6:00
3 clean deadlifts
3 hang power cleans
3 power cleans
3 shoulder presses
3 dip and holds
3 dip and drives, slow
3 dip and drives, fast
3 push presses
SKILL WORK
EMOM 9:
1 push press
– Build in load.
– Take the bar from the floor.
Push Press (1 Rep)
WORKOUT
WORKOUT PREP
2 sets:
5 push presses
5 kettlebell swings
5 box jumps
– Rest :30 between sets.
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
intermediate
AMRAP 20:
10 push presses (65/95 lb)
10 kettlebell swings (26/44 lb)
10 box jumps (20/24 in)
beginner
AMRAP 20:
10 push presses (35/45 lb)
10 kettlebell swings (18/26 lb)
10 box step-ups (12/20 in)
COOL DOWN
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side