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241001

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

10 PVC pass-throughs

10 PVC good mornings

10 PVC hang muscle snatches

10 alternating Spiderman stretches

10 counterbalance plate squats

1 set:

10 PVC pass-throughs

10 PVC good mornings

10 PVC muscle snatches

10 alternating Samson stretch lunges

10 counterbalance plate squats

1 set:

100-meter run (slow)

100-meter run (fast)

SPECIFIC WARMUP

OVERHEAD SQUAT | 6:00

6 hang power snatches

3 overhead squats to above parallel

3 overhead squats to above parallel

6 overhead squats

6 overhead squats, barbell

6 overhead squats, light load

6 overhead squats, workout load

BUILD-UP

3 sets:

6 overhead squats

– Pause in the bottom of the first 3 squats for :02 each.

– Rest :60-:90 between sets.

– Add load if mechanics allow.

STANDARDS REVIEW

MINI ROUND

1 set:

200-meter run

10 overhead squats

WORKOUT

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
INTERMEDIATE

5 rounds for time:

400-m run

15 overhead squats (55/75 lb)

BEGINNER

4 rounds for time:

300-m run

15 overhead squats (35/45 lb)

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm