CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP (12)
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
1 set:
10 box step up and overs
10 med-ball cleans (14/20 lb)
10 sit-ups
1 set:
10 box step up and overs
10 med-ball cleans (14/20 lb)
10 weighted sit-ups
1 set:
10 box jump-overs
10 med-ball cleans (14/20 lb)
10 alternating V-ups
1 set:
10 box jump-overs
10 med-ball cleans (14/20 lb)
10 V-ups
SPECIFIC WARMUP
KNEES-TO-ELBOWS (8)
Setup – (Hands outside shoulder width, pull down on the bar, and squeeze the stomach)
Kip swings – (Quickly push the shoulders forward and pull the shoulders back)
2 kip swings + 2 knees above hips – (As the shoulders pull back, pull the knees to the chest)
2 kip swings + 2 knees-to-armpits – (Press down against the bar as the knees rise)
2 kip swings + 2 knees-to-armpits + 1 knees-to-elbows – (Press down against the bar, lean back, and drive knees to the elbows)
Knees-to-elbows – (Pull the knees down quickly and arch hard into the next rep)
WALL-BALL SHOT (6)
10 wall-ball front squats – (Keep the ball high on the body and send the hips back and down)
10 wall-ball push presses – (Fast dip and drive then push the ball to the target)
10 wall-ball shots – (Stand up out of the squat fast and wait for the ball before squatting again)
PROVE IT ROUND (4)
1 set:
5 knees-to-elbows
7 wall-ball shots (workout weight)
9 box jump-overs (workout height)
METCON
RX
For reps:
AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
9 box jump-overs (20/24 in)
INTERMEDIATE
For reps:
AMRAP 2:
Knees-to-armpits
– Rest 1:00
AMRAP 4:
5 knees-to-armpits
7 wall-ball shots (10/14 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 knees-to-armpits
7 wall-ball shots (10/14 lb) (9/10 ft)
9 box jump-overs (20/24 in)
BEGINNER
For reps:
AMRAP 2:
Hanging knee raises
– Rest 1:00
AMRAP 4:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)
9 box step-overs (12/20 in)
()
AMRAP 2 (AMRAP – Reps)
Knees-to-elbows
30+ REPS
AMRAP 4 (AMRAP – Reps)
5 knees-to-elbows
7 wall-ball shots
36+ REPS
AMRAP 6 (AMRAP – Reps)
5 knees-to-elbows
7 wall-ball shots
9 box jump-overs
84+ REPS
COOL DOWN
STRETCHING (5)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg