CrossFit Montgomery – CF
GENERAL WARMUP
On a 5:00 clock with a partner:
5 pass throughs
5 around the worlds
5 muscle cleans
5 jumping ring dips
– Use a PVC.
SPECIFIC WARMUP
RING DIP | 6:00
Jumping ring dip
Ring support hold
Bottom of ring hold
Strict ring dip practice
SQUAT CLEAN PROGRESSION | 10:00
6 deadlifts
6 deadlifts to mid-thigh
6 deadlift and shrugs
6 muscle cleans
6 front squats
6 hang squat cleans
6 squat cleans
MINI ROUND
2 sets:
5 unbroken squat cleans
5 unbroken ring dips (or variation)
WORKOUT
Strict Elizabeth (Time)
RX
For time:
21-15-9
Squat cleans (95/135 lb)
Strict ring dips
INTERMEDIATE
For time:
21-15-9
Squat cleans (65/95 lb)
Jumping ring dips
BEGINNER
For time:
15-12-9
Hang squat cleans (35/45 lb)
Foot-assisted ring dips
SKILL WORK
On a 8:00 clock:
Build to a heavy 1-rep squat clean
Squat Clean
COOL DOWN
1:00 foam roll quads
1:00 couch stretch/side