CrossFit Montgomery – CF
GENERAL WARMUP
Every 2:00 for 4 sets:
:45 run, row, bike, or ski
Set 1 | :45 inchworms
Set 2 | :45 air squats
Set 3 | :45 up-downs
Set 4 | :45 PVC good mornings
10 leg swings/leg
10 push-ups (from the knees as needed)
10 PVC behind-the-kneck presses
10 Cossack squats
10 slow calf raises/leg
10 PVC overhead squats
SPECIFIC WARMUP
Box jump-over | 4:00
10 step-ups
5 box jumps + step-down
5 box jump-overs
5 box jump-overs
Dumbbell snatch | 5:00
5 dumbbell deadlifts each arm
8 alternating single-arm dumbbell swings
8 alternating dumbbell hang snatches
8 alternating dumbbell snatches
Wall walk | 5:00
10 alternating plank shoulder taps
10 alternating feet-on-wall shoulder taps
3 partial wall walk
2-3 wall walks
WORKOUT PREP
2 sets:
1 wall walk
6 alternating dumbbell snatches
8 box jump-overs
WORKOUT
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 20-lb. dumbbell, 20-in. box
M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Masters RX (Ages 55+) click here
COOL DOWN
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves