Announcements
SATURDAY WORKOUT TIME CHANGED TO 9:00AM
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 5:00
4 sets:
:20 air squats
:10 up-downs
:30 rest
4 sets:
:20 bottom of squat hold
:10 burpees
SPECIFIC WARMUP
CLEAN AND JERK REVIEW (9)
Lead athletes through 3 reps and then let them practice 3-5 reps on their own at each step.
Focus on correcting the most significant faults at each step of the review.
SetupEnsure – (sound positioning)
Front squat – (Loose fingertip grip while keeping elbows off of the knees)
Squat clean – (Smooth and slow pull off of the ground until the bar gets to mid-thigh)
Push press – (Upright dip, hip extension before arms punch)
Push jerk – (Upright dip, hip extension, then punch under the bar)
Split jerk – (Knee stacked over front heel, back knee slightly bent)
Clean and jerk – ((touch-and-go)Teach athletes how to lower bar from overhead to the floor. The bar should first stop at the shoulders, then the hips and finally the floor. Advanced athletes may not need to stop at each point but have them practice this way)
CLEAN AND JERK WARM-UP (6)
3 sets:
Every 2:00
2 touch-and-go clean and jerks
()
HEAVY DAY
Clean and Jerk
RX / INTERMEDIATE / BEGINNER
Every 2:00 for 30:00:
2 clean and jerks
– Add load every 10:00.
COOL DOWN
2 sets:
:30 saddle stretch
:30 down-dog stretch