CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
20 jumping jacks
20 mountain climbers
20 alternating plank shoulder taps
10 hollow rocks
5 hand-release push-ups
SPECIFIC WARMUP
HANDSTAND WALK | 10:00
Pike shoulder taps
Handstand kick-ups
Handstand shoulder taps
Walk-to-wall drill
Handstand walk practice
BENCH PRESS | 6:00
5 pause bench presses
5 bench presses
SPOTTING | 1:00
BUILD-UP
2 sets:
5 bench presses
– Rest 1:00-1:30 between sets.
– Build in load.
HEAVY DAY
RX
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk
INTERMEDIATE
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep handstand shoulder taps
BEGINNER
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep pike shoulder taps
Bench Press (5 Rep Max in 12:00 minutes)
Handstand Walk (Enter total feet for sets)
COOL DOWN
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts