CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 14:00
1 set:
200-m jog
10 alternating spiderman stretches
10 air squats
1 set:
100-m jog
10 push-ups to down dog
10 wall-ball front squats
1 set:
200-m run
10 up-downs
10 wall-ball push presses to target
– Use the same target as your workout target.
1 set:
100-m run
10 wall-ball facing burpees
10 wall-ball shots
SPECIFIC WARMUP
HANG SQUAT CLEAN PROGRESSION | 7:00
8 hang deadlift and shrugs (mid-thigh) – “Keep the bar close and keep your arms straight.”
8 hang muscle cleans – “Keep the bar close, stand fast, and bring elbows through quickly.”
8 front squats – “Elbows stay high and full range of motion squat.”
8 hang squat cleans – “Jump and drive the legs straight before pulling with the arms.”
LOADING UP | 8:00
3-4 sets:
3 hang squat cleans
– Rest 1:00 between sets.
WORKOUT
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Metcon (AMRAP – Reps)
RX
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (14/20 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (125/185 lb)
INTERMEDIATE
On a 15:00 clock:
40 bar-facing burpees
40 wall-ball shots (10/14 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (95/135 lb)
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 15:
20 bar-facing burpees
200-m run
20 wall-ball shots (14/20 lb) (9/10 ft)
200-m run
20 hang squat cleans (35/45 lb)
COOL DOWN
1 set:
1:00 foam roll quads
1:00 couch stretch/leg