CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 single-unders
10 alternating spidermen
10 air squats
– Hold the bottom of each squat for :02
1 set:
:30 single-single-double
10 hamstring kick-ups/side
10 air squats
– No pause at the bottom
1 set:
:30 double-unders
5 elbow-to-instep/side
10 counterbalance plate squats (10-15 lb)
– Hold the bottom of each squat for :02
SPECIFIC WARMUP
CLEAN PROGRESSION (9:00)
5 deadlifts to mid-thigh (Pull the knees back as the bar slides up to the mid-thigh)
5 muscle cleans (Shave the thighs quickly, squeeze the glutes, and shrug the bar up to the shoulders)
8-10 power cleans (Jump and shrug with a straight arm to lift the bar up to the shoulders)
5 front squats (Push the elbows up and forward as the hips go down and back)
8-10 squat cleans (Jump hard (hip extension) AND shrug down and into the front squat)
SKILL (11:00)
EMOM 8:
3 power cleans
– Build in load every minute, maintaining sound technique.
MINI ROUNDS (5:00)
1 set:
3 unbroken squat cleans
– Use a load that is lighter than workout weight.
1 set:
15 double-unders
3 unbroken squat cleans
– Use workout weight.
1 set:
15 double-unders
6 unbroken squat cleans
– Use workout weight.
METCON
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Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12:
36 double-unders
6 squat cleans (95/135 lb)
INTERMEDIATE
AMRAP 12:
36 double-under attempts
6 squat cleans (75/115 lb)
BEGINNER
AMRAP 12:
48 single-unders
6 squat cleans (65/95 lb)
COOL DOWN
1 set:
1:00 lat foam roll/side
1:00 calf foam roll/side