CrossFit Montgomery – CF
Warm-up
2:00 Pigeon Stretch/Side
-Then-
5 Rounds
3 Burpee DB Squat Cleans
6 DB Front Rack Lunges
*Performed with a light set of DBs
Strength/Skill
Squat Clean (1×3 Power Position
1×3 Hang (at knee)
1×3 Tempo Pull
then
3 reps @ 65%
2 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
then, continue to new 1RM
)
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