CrossFit Montgomery – CF
GENERAL WARMUP
10 jumping jacks
5 push-ups
10 PVC pass throughs
10 jumping jacks
5 up-downs
10 PVC front squats
20 jumping jacks
5 burpees
10 PVC overhead squats
SPECIFIC WARMUP
CLEAN | 5:00
3 deadlifts to mid-thigh Torso angle: ”
3 muscle cleans Timing:
3 power cleans Hip extension:
6 squat cleans Receiving position:
BENCH PRESS | 3:00
5 bench presses Shoulder position:
5 bench presses Bar speed:
OVERHEAD SQUAT | 3:00
5 behind-the-neck push jerks
5 overhead squats
WORKOUT PREP
2-3 sets:
3 squat cleans
3 bench presses
3 overhead squats
– Rest :30 between movements while partner performs their set.
– Build in load through each set; less-experienced athletes may choose to use an empty barbell to continue to work on mechanics.
HEAVY DAY
The Other Total (Total Weight)
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
COOL DOWN
:45 scorpion stretch/side
:45 lacrosse ball upper back/side