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 | 8:00
3 sets:
:20 alternating Spiderman stretches
:20 up-downs
:20 PVC pass-throughs
:30 rest
3 sets:
:20 air squats
:20 burpees
:20 PVC shoulder presses
SPECIFIC WARMUP
6 clean deadlifts Eyes straight ahead, proper bar path.
6 muscle cleans Smooth below the knee, fast above.
6 front squats Loose fingertip grip while keeping elbows off 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.
6 split jerks Knee stacked over front heel, back knee slightly bent.
6 clean and jerks (singles)
BUILD-UP
4 sets:
Every 2 minutes:
1-2 clean and jerks
WORKOUT
Every 2 minutes for 10 rounds:
1 clean and jerk
Clean and Jerk (1 Rep)
COOL DOWN
Accumulate:
30 reach-roll-lifts
50 banded lat pull downs