CrossFit Montgomery – CF
Warm-up
8 Burpee Pull Ups
8 Hang Muscle Cleans
6 Burpee Pull Ups
6 Hang Power Cleans
4 Burpee Pull Ups
4 Hang Squat Cleans
Strength/Skill
Squat Clean (1×3 Power Position
1×3 Hang (at knee)
1×3 Tempo Pull
then
4 reps @ 65%
3 reps @ 70%
2 reps @ 75%
4 reps @ 70%
3 reps @ 75%
2 reps @ 80%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
Rest 2-4 min between sets, drop and reset.)
Conditioning
Pick 1-3 based on weakness. Athletes may choose other mobilizations based on personal needs.
-Couch Stretch, 3:00/side
-Pigeon Pose, 3:00/side
-Squat Hold, 3:00
-Banded Ankle Distraction, 3:00/side
-Banded Front Rack Mobilization, 3:00/side
-T-Spine Mash (roller or double LAX ball, 3:00