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230808

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 (Time)

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