CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:30 up-downs to a target (6 in)
:10 rest
:30 mountain climbers
:10 rest
SPECIFIC WARMUP
POWER CLEAN | 7:00
:20 setup hold
5 deadlifts to mid-thigh Hips and shoulders rise together
5 deadlift-shrugs Timing
5 muscle cleans Timing
5+ power cleans Hip extension
THRUSTER | 5:00
5 full grip front squats Elbow position
5 wide-stance push presses Timing
5 thrusters Proper squat mechanics:
5 cycled thrusters
BUILD-UP
Every 2:00 for 5 sets:
2 power cleans
2 thrusters
– Build in load to your first working set.
HEAVY DAY
RX
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
Metcon (Weight)
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
COOL DOWN
200-meter recovery walk
:30 foam roll quads/side