CrossFit Montgomery – CF
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