CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 7:00
1 set:
1:00 row (easy)
:40 good morning + jumps
1 set:
1:00 row (moderate)
:40 air squats
1 set:
1:00 row (fast)
:40 burpees
SPECIFIC WARMUP
SINGLE-LEG SQUAT | 8:00
PROGRESSION FOCUS
10 alternating reverse lunges “Push the lunging knee out in line with the toe.”
10 alternating elevated reverse lunges “Standing on a stack of plates, lean forward and push the lunging knee out in line with the toe.”
10 alternating single-leg squats to target “Sit back to a box with control, rest for a second, then lean forward and stand.”
10 alternating heel hook squats “Keep the heel down and wrap the free leg behind the standing leg. Use hands to assist as needed.”
10 alternating single-leg squats “Let the chest fall over the squatting leg and drive the squatting heel into the ground.” HANG POWER CLEAN | 12:00
PROGRESSION FOCUS
10 hang, stand, and shrugs “Stand fast and shrug your shoulders.”
10 partial front squats “High elbows, heels down, and knees out.” (Work on the receiving position).
10 hang power cleans “Jump! Fast elbows and land in a partial squat.”
4 sets:
5 hang power cleans (building)
WORKOUT
()
Metcon (Time)
RX
For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans (135/225 lb)
INTERMEDIATE
For time:
1,600/2,000-meter row
50 alternating single-leg squats to a target
30 hang cleans (105/155 lb)
BEGINNER
For time:
800/1,000-meter row
50 alternating reverse lunges
30 hang cleans (55/75 lb)
CAP 17
COOL DOWN
STRETCHING | 5:00
2 sets:
:30 frog stretch
:30 couch stretch/leg