CrossFit Montgomery – CF
Warm-up
3:00 Banded Glute Activation
20 glute Bridges lying supine
20 Empty Bar Thrusters
20 A-Frame Toe Touches
300m Run
20 Russian KB Swings
20 Empty Bar Thrusters
Then, 2:00 banded front rack mobilization per side
Strength/Skill
Squat Clean
1×3 Power Position*
2×2 Hang, at knee**
then,
5 reps @ 55%
4 @ 60%
3 @ 65%
5 @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
*Bar starts on the floor. Clean deadlift to the
knee and pause, then to the power position
and pause, then clean.
**Bar starts on the floor. Clean deadlift to the
knee, and then clean.