Day: September 10, 2024

CrossFit Montgomery – CF

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GENERAL WARMUP

2 rounds:

Course-loop jog

5 plate deadlifts

5 shoulder presses

5 plate good morning (at the chest)

5 plate good morning (on upper back)

:20 Samson stretch/side

SPECIFIC WARMUP

Plate carry | 2:00

1 round:

:10 suitcase hold, right

:10 suitcase hold, left

:10 shoulder hold, right

:10 shoulder hold, left

:10 head hold

:10 bear hold

– Prioritize a smooth transition between holds.

WORKOUT PREP

3 rounds:

50-ft plate carry

– 25 ft out and back.

– Change hold variety with each length.

WORKOUT

MY DIAMOND SHOES ARE TOO TIGHT (AMRAP – Reps)

rx

On a 30:00 clock, complete as many

reps as possible of:

Plate carry (45/55 lb)

intermediate

On a 30:00 clock, complete as many

reps as possible of:

Plate carry (35/45 lb)

beginner

On a 30:00 clock, complete as many

reps as possible of:

Plate carry or medicine ball (10/15 lb)

– Rest for 2:00 before starting a new lap.

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

200-meter run

5 Spiderman stretches/side

5 Cossack squats/side

10 Russian kettlebell swings

10 kettlebell goblet squats

SPECIFIC WARMUP

Power clean and back rack | 5:00

6 clean deadlifts

6 muscle cleans

6 hang power cleans

6 power cleans

3 shoulder-to-back rack transitions

Back squat | 4:00

3 back squat initiations

3 above-parallel back squats

5 back squats

5 back squats

BUILD-UP

3 sets:

5 back squats

3 power clean

– Partners trade-off for 3 sets each.

– Build in load to workout weight.

WORKOUT

Alexander (Time)

5 Rounds for Time

31 Back Squats (135/95 lb)

12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here
intermediate

5 rounds for time with a partner:

31 back squats (75/115 lb)

12 power cleans

beginner

5 rounds for time with a partner:

20 back squats (35/45 lb)

12 hang power cleans

COOL DOWN

1:00 foam roll quads

1:00 couch stretch/side