CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:30 alternating groiners
– Rest :15
:30 lateral hand shuffle + push-up
– Rest :15
:30 wall squats
– Rest :15
SPECIFIC WARMUP
THRUSTER REVIEW | 10:00
5 power cleans – Pull the bar off the floor with a flat back and straight arms and then jump the barbell to the shoulders.
5 front squats – Maintain a full grip on the bar without letting the elbows touch the knees.
5 wide-stance push presses – Use the legs to drive the bar overhead.
5 thrusters – Hips back on the way down, chest up on the way up.
5 top-to-top thrusters – Start at the top, lower to the shoulders with a :03 tempo, then immediately initiate the next rep.
THRUSTER BUILD-UP | 10:00
Start a clock and give athletes about 10:00 to build up to roughly 70% of their best thruster.
4 sets:
5 thrusters (light)
5 thrusters (light-to-moderate)
3 thrusters (moderate)
2 thrusters (5-10 lb under starting load)
– Rest 1:00 between sets.
HEAVY DAY
RX / INTERMEDIATE / BEGINNER
EMOM 20:
2 thrusters
– Barbell starts on the floor. Add weight every 5:00.
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Thruster
COOL DOWN
STRETCHING | 5:00
1 set:
:30 lat roll/side
:30 quad roll/side