Categories
Workouts

240905

CrossFit Montgomery – CF

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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

Categories
Workouts

240729

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN