CrossFit Montgomery – CF
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