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Workouts

240613

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

SPECIFIC WARMUP

HANDSTAND PUSH-UP PROGRESSION | 8:00

5 push-ups to down dog

10 shoulder taps in pike position

5 pike push-ups

:20 handstand hold against wall

5 handstand negatives

1:00 handstand push-up practice

HANG SQUAT CLEAN PROGRESSION | 5:00

6 hang deadlift and shrugs (from mid-thigh)

6 hang muscle cleans

6 front squats

6 hang squat cleans

SKILL WORK

Hang Squat Clean (EMOM 6:
2 hang squat cleans
)

– Build to a heavy set of 2.

MINI ROUND

5 handstand push-ups

5 hang squat cleans

WORKOUT

Metcon (Time)

RX

21-15-9

Handstand push-ups

Hang squat cleans (75/115 lb)

INTERMEDIATE

21-15-9

Pike push-ups

Hang squat cleans (65/95 lb)

BEGINNER

15-12-9

Double-DB shoulder presses (10/15 lb)

Hang squat cleans (35/45 lb)

COOL DOWN

1:00 couch stretch/leg