CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 4:00
AMRAP 4:
:20 jumping jacks
6 alternating spidermen
10 air squats
SPECIFIC WARMUP
CLEAN PROGRESSION | 8:00
5 deadlifts to mid-thigh – Pull the knees back as the bar slides up to the mid-thigh.
5 muscle cleans – Shave the thighs quickly, squeeze the glutes, and shrug the bar up to the shoulders.
10 power cleans – Jump and shrug with a straight arm to lift the bar up to the shoulders.
5 front squats – Push the elbows up and forward as the hips go down and back.
10 squat cleans – Jump hard (hip extension) AND shrug down and into the front squat.
COMPLEX BUILD UP | 6:00
3-5 sets:
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex.
– Start with the empty barbell and build to starting workout weight.
– Rest ~1:00 between sets.
HEAVY DAY
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COMPLEX 2 (Weight)
Every 1:30 for 20 Rounds.
Perform all three movements as a complex. Start light and add load every other round.
STRETCHING
Accumulate:
1:30 foam roll quads
1:30 foam roll upper back