Announcements
***********************************
THE 4:45PM AND 5:45PM CLASSES
HAVE BEEN CHANGED TO ONE
CLASS AT 5:15PM
***********************************
CrossFit Montgomery – CF
GENERAL WARMUP
RUNNING WARM-UP | 8:00
1 set:
100-meter jog
10 Samson stretch walking lunges
100-meter jog
10 alternating elbow-to-insteps
100-meter run
10 reps of squat therapy against a wall
1 set:
400-meter run
BARBELL WARM-UP | 5:00
2 sets:
5 deadlift shrugs
5 hang muscle cleans
5 good mornings
5 front squats
5 shoulder presses
SPECIFIC WARMUP
SQUAT CLEAN THRUSTER | 10:00
5 hang squat cleans
5 squat cleans
5 thrusters
8 squat clean thrusters
BUILD-UP
BUILD-UP | 6:00
3 sets:
3 unbroken squat clean thrusters
TEST | 2:00
Stagger the class into 2-3 waves to better assess a greater number of athletes.
1 set:
6 unbroken squat clean thrusters
WORKOUT
Metcon (Time)
RX
For time:
12 squat clean thrusters (75/115 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
INTERMEDIATE
For time:
12 squat clean thrusters (55/75 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
BEGINNER
For time:
12 squat clean thrusters (35/45 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
COOL DOWN
STRETCHING | 5:00
1 set:
1:00 foam roll glutes/side
1:00 child’s pose