#boxbaby is now #boxtoddler

CrossFit MontCo – CrossFit

Coaches Corner

Let’s start off with the easiest – but one of the most important – mistakes people make: the dip. Mistakes you see on the dip include athletes not staying on their heels when they dip or they collapse in the midline, causing the athlete to drive the bar out front.

Warm Up

Split Jerk Warm Up (No Measure)

2 Rounds

1-3 mins of rowing

10 PVC Dislocates/ Pass Thrus

10 PVC Overhead Squat

10 Spidermans

10 PVC Split Jerk

Split Jerk Intro – https://www.youtube.com/watch?v=2av_qXinO78


Split Jerk (EMOTM for 10 min 3 jerks @ 80%)


Nova Nation (Time)


10 rds -16 min Cap

100 m run

2 wall walks

3 power cleans 135/95

4 front squats (may combine 3rd clean to squat clean)

After Party

500m Row (Time)

Max Effort 500m Row

Categories: WOD

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