CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
AMRAP 6:00:
50-ft bear crawl
10 Romanian deadlifts
50-ft overhead plate walk
10 hang muscle cleans
SPECIFIC WARMUP
DEADLIFT | 4:00
:30 setup hold – Chest up, weight in the heels, and the bar pulled tight to the shin with the shoulders in front of the bar.
10 deadlifts – Pull the knees back as the bar slides up the shins, then shave the thighs to stand.
HANG POWER CLEAN | 3:00
5 hang power cleans – Jump and straighten the hips before shrugging and pulling under the bar.
8-10 hang power cleans – Cycle the bar immediately out of the hang without pausing.
PUSH JERK | 5:00
5 jump and lands – Jump and straighten the hips and knees, then hold the landing.
5 jump-punch-lands – Jump into the air first, then punch the arms overhead.
10 push jerks – Jump, then punch the bar overhead and land with a locked-out arm.
BUILD-UP
3 sets:
5 deadlifts
5 hang power cleans
5 push jerks
– Rest 1:00-1:30 between sets.
WORKOUT
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DISRUPTED DT (Time)
RX
Every 3:00 for 7 rounds:
12 deadlifts (105/155 lb)
9 hang power cleans
6 push jerks
INTERMEDIATE
Every 3:00 for 7 rounds:
12 deadlifts (75/115 lb)
9 hang power cleans
6 push jerks
BEGINNER
Every 3:00 for 5 rounds:
9 deadlifts (35/45 lb)
6 hang power cleans
3 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
COOL DOWN
2 sets:
:45 child’s pose stretch
:45 seated straddle stretch