CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 8:00
1 set:
:40 single unders
:40 bodyweight split squats (:20/leg)
:40 alternating shoulder taps
1 set:
:40 double-unders
:40 alternating lunges
:40 wall walk hold
1 set:
:40 triple unders
:40 jumping lunges
:40 handstand hold against the wall
SPECIFIC WARMUP
SPLIT JERK | 9:00
Focus mainly on the receiving position of the split jerk.
Receiving position setup:
1) Feet squat width apart
2) Back knee bent
3) Front foot turned slightly in and the shin vertical
4) Hip and the back knee in line
5) Torso upright
6) Arms locked out and fully extended with the bar stacked over the middle of the head
PROGRESSION FOCUS
Split stance (hands at hips) Have athletes go into a split stance.
Press in split stance Athletes are in their split stance while holding a PVC pipe in the front rack. On your command have them press the PVC pipe overhead while maintaining the split stance. Look for the athlete’s back knees to straighten. Perform 10 reps.
Split jerk Jump, punch, and land in a split stance. Have athletes pause in split stance until you tell them to stand.
HEAVY DAY
RX
5 sets for load:
3 split jerks
– Lift once every 3:00.
INTERMEDIATE
Same as Rx’d
BEGINNER
5 sets for load:
5 push jerks
Split Jerk (3 Rep)
SKILL WORK
AMRAP 3:
Max cumulative L-sit hold
– Perform from parallettes, DBs, boxes, or the floor.
Metcon (Time)
cumulative L-sit
COOL DOWN
1 set:
1:00 active bar hang
1:00 couch stretch/leg