CrossFit Montgomery – CF
GENERAL WARMUP
On athlete’s choice of machine:
1 set:
:20 easy pace
:20 moderate pace
:20 hard pace
5 PVC good mornings
10 lateral hops
1 set:
:20 easy pace
:20 moderate pace
:20 hard pace
5 PVC pass throughs
10 hops forward and backward
1 set:
:20 easy pace
:20 moderate pace
:20 hard pace
5 hand-release push-ups
10 lateral hops
SPECIFIC WARMUP
OVERHEAD SQUAT | 6:00
3 overhead-squat initiations – Press up as the hips push back.
3 above-parallel overhead squats – Hold just above parallel and press up.
5 overhead squats – Press up into the bar at the bottom of the squat.
5 overhead squats – Push the bar away from the head throughout the entire squat.
SKILL WORK
On a 10:00 clock:
Practice 5-7 sets of a power snatch + overhead squat single from the floor.
MINI ROUND
5 overhead squats (workout weight)
10 lateral hops over the bar
10 calories on a machine
WORKOUT
Barbell from the Floor.
Metcon (5 Rounds for calories)
RX
5 x 2:30 rounds:
10 overhead squats (65/95 lb)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
INTERMEDIATE
5 x 2:30 rounds:
10 overhead squats (55/75 lb)
20 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
BEGINNER
5 x 2:30 rounds:
10 overhead squats (35/45 lb)
10 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
COOL DOWN
1:00 foam roll glutes/side
1:00 foam roll upper back