CrossFit Montgomery – CF
Warm-up
T-Spine Opener on Foam Roller 2:00
-Then-
3 Rounds
500m Bike
10 Empty Bar Thrusters
10 Bar Facing Burpees
Strength/Skill
Squat Clean (1×3 Power Position
1×3 Hang (at knee)
1×3 Tempo Pull
then
3 reps @ 65%
2 reps @ 75%
1 rep @ 85%
3 reps @ 70%
2 reps @ 80%
1 rep @ 90%
3 reps @ 75%
2 reps @ 85%
1 rep @ 95%+
Rest 2-4 min between sets, drop and reset.)
The final single is optional and there to allow you to attempt a new 1Rm if it’s feeling good. May only make an attempt if all previous lifts were successful.
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