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240729

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

15 unweighted good mornings

10 alternating Spiderman lunges

15 air squats

:20 burpees

SPECIFIC WARMUP

Squat clean | 8:00

3 dip-drive-shrugs

3 dip-drive-high pulls

3 hang muscle cleans

5 front squats

5 hang squat cleans

5 squat cleans

SKILL WORK

Hang Squat Clean

EMOM 8:

3 hang squat cleans

– Work to a heavy 3-rep for the day.

SPECIFIC WARMUP

Lateral burpee over the bar | 2:00

3 lateral burpees over the bar

4 lateral burpees over the bar

MINI ROUND

5 unbroken squat cleans

5 lateral burpees over the bar

3 squat cleans (unbroken or fast singles)

– Use workout variations.

Metcon (Time)

rx

18-15-12-9-6-3 reps for time:

Squat cleans (95/135 lb)

Lateral burpees over the bar

intermediate

18-15-12-9-6-3 reps for time:

Squat cleans (65/95 lb)

Lateral burpees over the bar

beginner

12-10-8-6-4-2 reps for time:

Hang squat cleans (35/45 lb)

Lateral up-down bar step-overs

WORKOUT

COOL DOWN

1-2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

:30 elbow-to-instep/side