CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
On a 5:00 clock
10 scorpions
10 hip crossovers
10 hand-release knee push-ups
10 kip swings
BARBELL WARM-UP | 4:00
Athletes may use either a PVC or an empty barbell.
Spend no more than :30 on each movement.
Complete the second set at a slightly faster pace.
2 sets:
10 good mornings
10 bent-over rows
10 high pulls
10 shoulder presses
10 overhead lunges
SPECIFIC WARMUP
WALL WALK REVIEW | 6:00
:30 shoulder taps – Rigid body position.
:30 shoulder taps in pike – Legs straight and hips stacked close to shoulders.
:30 partial wall walks – Arms press into the ground hard.
1:00 wall walks or inchworms – Big steps up and down the wall.
POWER CLEAN REVIEW | 7:00
1) Deadlift + Shrug – Knees back as the chest rises, drive through the heels
2) Hang Muscle Clean – Drive through the heels and pull with the shoulders
3) Power clean – Jump hard through the heels
SKILL WORK
On a 10:00 clock:
Build to a heavy 2-rep unbroken power clean
– Rest :45-1:30 between sets.
Power Clean (2 Rep Touch and Go)
WORKOUT
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Metcon (AMRAP – Reps)
RX
AMRAP 12:
1-2-3-4… etc.
Wall walks
Power cleans (125/185 lb)
INTERMEDIATE
AMRAP 12:
1-2-3-4… etc.
Wall walks
Power cleans (95/135 lb)
BEGINNER
AMRAP 12:
1-2-3-4… etc.
Inchworm + push-ups
Power cleans (65/95 lb)
COOL DOWN
1 set:
1:00 lacrosse ball tricep mash/arm
1:00 lacrosse ball shoulder mash/side