CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
2 rounds:
:30 jumping jacks
10 air squats
10 shoulder tap + shoulder tap + push-ups
10 band pull aparts
SPECIFIC WARMUP
HANG SQUAT CLEAN | 9:00
6 hang clean pulls Shoulders forward, heels down, hips back, and chest up with the bar at the mid-thigh.
6 hang muscle cleans Drive the heels down as the shoulders shrug up.
6 tall cleans Punch the ears with the shoulders then drop under the bar.
6 hang squat cleans Fully extend the hips by pushing through a flat foot as long as possible.
6 hang squat cleans Jump and land in the bottom of the squat.
BUILD-UP
5 hang squat cleans
5 hang squat cleans
2 hang squat cleans
2 hang squat cleans
HEAVY DAY
Hang Squat Clean
RX
For load:
2-2-2-2-2
Hang squat cleans
INTERMEDIATE
Same as RX’d
BEGINNER
For load:
4-4-4-4-4
Hang squat cleans
COOL DOWN
2 sets:
:30 frog stretch
:30 couch stretch/leg