230925

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.

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.

()

Thruster

COOL DOWN

STRETCHING | 5:00

1 set:

:30 lat roll/side

:30 quad roll/side