CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
5 inchworm + push-ups
5 over/under-the-fence/direction
100-meter jog
1 set:
5 push-ups from the knees
5 elbow-to-instep/leg
100-meter run (faster)
1 set:
5 push-ups
:20 Samson stretch/leg
RUN TEST | 2:00
1 set:
400-meter run
SPECIFIC WARMUP
HANG POWER CLEAN | 8:00
3-5 dip-drive + shrugs Timing
3-5 hang muscle cleans Timing
3-5 hang power cleans Hip extension
5-10 hang power cleans Cycling
BUILD-UP
2-3 sets:
3-5 push-ups
5 hang power cleans
– Build in load.
– No rest between the push-ups and hang power cleans.
– Rest 1:00 between sets.
MINI ROUND
100-meter run
10 push-ups
7 hang power cleans
100-meter run
WORKOUT
Metcon (Time)
RX
3 rounds for time:
21 push-ups
12 hang power cleans (95/135 lb)
800-m run
INTERMEDIATE
3 rounds for time:
15 push-ups
12 hang power cleans (65/95 lb)
800-m run
BEGINNER
3 rounds for time:
12 push-ups from the knees
9 hang power cleans (35/45 lb)
400-m run
SKILL WORK
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.
COOL DOWN
1:30 couch stretch/leg