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
DYNAMIC WARM-UP | 4:00
1 set:
:30 jumping jacks
:30 mountain climbers
:30 alternating Spiderman stretches
1:00 air squats (:02 hold in the bottom)
RACK POSITION PREP | 5:00
1 set:
:20 back rack elbow raise, right arm
:20 back rack elbow raise, left arm
:20 back rack alternating elbow raises
:20 back rack elbow raises, both elbow
10 back squats with elbows high in the back rack
Move the bar to the front rack and attempt to get as many fingers on the bar as possible.
2 sets:
2-inch front squat + pull elbows up before standing
4-inch front squat + pull elbows up before standing
6-inch front squat + pull elbows up before standing
SPECIFIC WARMUP
THRUSTER | 6:00
10 full-grip front squats – “Lift the elbows up away from the knees.”
10 wide-stance push presses – “Dip with the chest up and drive through the heels.”
5 thrusters – “Heels down in the squat, then stand quickly to launch the bar overhead.”
5 cycling thrusters – “Lower with the arms slowly, then start the thruster once the bar touches the shoulders.”
LOAD UP
5 sets:
1-5 thrusters
HEAVY DAY
RX
EMOM 10:
1 thruster
INTERMEDIATE
Same as Rx’d
BEGINNER
EMOM 10:
3 thrusters
Thruster (1 rep)
Metcon (AMRAP – Reps)
Rest 3:00
-then-
RX
1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.
INTERMEDIATE
Same as Rx’d
BEGINNER
Max-rep thrusters (35/45 lb)
COOL DOWN
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg