CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
SPECIFIC WARMUP
SQUAT CLEAN PROGRESSION (12)
8 clean deadlifts (Setup: heels down, shoulders in front of the bar, visible lumbar arch)
8 clean deadlifts to mid-thigh (Mid-thigh position: heels down, shoulders in front of the bar)
8 clean deadlift and shrugs (“Keep the bar close and keep your arms straight.”)
8 muscle cleans (“Keep the bar close, stand fast, and bring elbows through quickly.”)
8 hang squat cleans (“Jump and drive the legs straight before pulling with the arms.”)
8 squat cleans (“Jump and drive the legs straight before pulling with the arms.”)
HEAVY DAY
RX/INTERMEDIATE/BEGINNER:
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean
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Squat Clean
Squat Clean
Squat Clean
COOL DOWN
1 set:
1:30 couch stretch/side