Announcements
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THE 4:45PM AND 5:45PM CLASSES
HAVE BEEN CHANGED TO ONE
CLASS AT 5:15PM
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CrossFit Montgomery – CF
GENERAL WARMUP
4 sets:
:20 air squats
:10 up-downs
:30 rest
4 sets:
:20 bottom of squat hold
:10 burpees
SPECIFIC WARMUP
CLEAN AND JERK | 10:00
Setup – Ensure sound positioning.
6 front squats – Loose fingertip grip while keeping the elbows high and far from the knees
6 squat cleans – Smooth and slow pull off of the ground until the bar gets to mid-thigh.
6 push presses – Upright dip, hip extension before arms punch.
6 push jerks – Upright dip, hip extension, then punch under the bar.
3 clean and jerks with reset pause at the bottom – Full range of motion, and smooth transition from clean to jerk.
SPLIT JERK | 5:00
Focus mainly on the receiving position of the split jerk.
Receiving position:
1) Feet squat width apart.
2) Front shin is vertical with the knee directly over the top of the front ankle; back knee is bent.
3) Front foot turned slightly in and the shin vertical.
4) Shoulder, hip and back knee in line, with spine neutral.
5) Torso upright.
6) Arms locked out and fully extended with the bar stacked over the middle of the head.
:30 split stance hold (hands at hips) – Have athletes go into a split stance.
6 presses in split stance – Athletes are in their split stance while holding a PVC pipe in the front rack. On your command have them press the PVC pipe overhead while maintaining the split stance. Look for the athlete’s back knees to remain bent.
6 split jerks – Jump, punch, and land in a split stance. Have athletes pause in split stance until you tell them to stand.
BUILD-UP
2 sets:
3 clean and jerks
3 sets:
1 clean and jerk
HEAVY DAY
RX
For load:
1-1-1-1-1
Clean and jerk
– Rest 3:00 between sets.
INTERMEDIATE
Same as Rx’d
BEGINNER
For load:
2-2-2-2-2
Clean and jerk
– Rest 3:00 between sets.
Clean and Jerk (1-1-1-1-1)
COOL DOWN
1 set:
1:00 pigeon pose/side
1:00 foam roll upper back