CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 10:00
2 sets:
5 inchworms
10 alternating lateral lunges
5 x [2 shoulder taps + 1 push-up]
10 counterbalance squats (10-15 lb)
5 scap pull-ups
10 ring rows
SPECIFIC WARMUP
FRONT SQUAT | 4:00
PROGRESSION FOCUS
3 hands-free front squat initiations Send the hips back and push the knees out.
3 hands-free front squats Squat below parallel without letting the arms drop.
3 front squat initiations Point the elbows straight forward as the hips go back and knees go out.
3 front squats Keep the elbows pointed straight forward as the crease of the hip goes below parallel.
3 front squats No more pauses at the bottom; control the squat down and stand up fast. SQUAT CLEAN | 3:00
PROGRESSION FOCUS
3 clean deadlifts Heels down, eyes straight ahead, lumbar curve intact.
3 muscle cleans Smooth below the knee, fast above.
3 power cleans Shrug with a straight arm, then drop and catch.
3 hang squat cleans Hip extension.
3 squat cleans Chest pulls up as the bar goes down.
SKILL WORK
Front Squat (6-5-4-3-2)
– Take the bar from the floor
SPECIFIC WARMUP
STRICT PULL-UP | 3:00
1 set:
3 scap pull-ups
3 jump and slow lower pull-ups
1-3 strict pull-ups (or workout variation)
MINI ROUND
1 set:
3 front squats
2/3 strict pull-ups
WORKOUT
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Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 8:
4 front squats (125/185 lb)
3/4 strict pull-ups
INTERMEDIATE
AMRAP 8:
4 front squats (95/135 lb)
2/3 strict pull-ups
BEGINNER
AMRAP 8:
4 front squats (55/75 lb)
4 ring rows
COOL DOWN
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats