CrossFit Montgomery – CF
GENERAL WARMUP
AMRAP 5:
10 alternating Spiderman stretches
5 strict presses (35/45 lb)
5 up-downs
5 push presses (35/45 lb)
10 alternating plank reach-throughs
SPECIFIC WARMUP
Push jerk | 5:00
5 jump and lands (hands at sides)
5 jump and lands (hands at shoulders)
5 jump, punch, and lands with arms extended overhead
5 push jerks with PVC
5 push jerks with barbell
LOADING
3 sets:
3 shoulder presses
2 push presses
1 push jerk
– Build to starting shoulder press load.
WORKOUT
rx
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
intermediate
Same as Rx’d
beginner
Same as Rx’d
Shoulder Press (3 rep)
Push Press (2 rep)
Push Jerk (1 rep)
COOL DOWN
2 sets:
:30 reach, roll, and lift
20 banded pull-aparts