CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
400-meter slow jog
5 inchworms
5 elbow-to-instep/leg
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 Superman arch-ups
:20 up-downs
:20 jumping squats
:20 lateral burpees over a line
SPECIFIC WARMUP
Dumbbell power snatch | 7:00
3 dumbbell deadlifts/arm
3 dumbbell deadlift + shrugs/arm
4 dumbbell sumo deadlift high pulls/arm
5 dumbbell muscle snatches/arm
5 dumbbell power snatches/arm
WORKOUT PREP
2 sets:
5 dumbbell snatches, arm 1
5 lateral burpees over the dumbbell
5 dumbbell snatches, arm 2
5 lateral burpees over the dumbbell
– Rest 1:00 between sets.
WORKOUT
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here
CrossFit Games Open 24.1 Rx (Ages 55+) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 20lb dumbbell
M: 35lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here
CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 20lb dumbbell
M: 35lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here
SKILL WORK
3 sets:
:30 plank hold
10-15 V-ups
– Rest as needed.
COOL DOWN
Accumulate:
1:00 foam roll upper back
:30 pec stretch/side