CrossFit Montgomery – CF
GENERAL WARMUP
CONDITIONING WARM-UP | 4:00
1 set:
2:00 run, bike, row, or ski
1 set:
10 banded squats
10 banded monster walk steps
10 banded pull-downs
BARBELL WARM-UP | 4:00
1 set:
10 Romanian deadlifts
10 hang muscle cleans
5 pause front squats
5 front squats
5 shoulder presses
5 push presses
SPECIFIC WARMUP
CLEAN | 8:00
6 deadlift-shrugs
6 power cleans
6 hang squat cleans
6 squat cleans
6 squat cleans
SPLIT JERK | 5:00
:30 split stance hold (hands overhead)
6 jump and land in split
6 split jerks
BUILD-UP
3 sets:
3 squat cleans
1 jerk
HEAVY DAY
Complex 3 Squat Cleans + 1 Jerk (Weight)
RX
5 sets of the complex for load:
3 squat cleans
1 jerk
INTERMEDIATE
Same as Rx’d
BEGINNER
5 sets of the complex:
3 power cleans
2 front squats
2 shoulder-to-overheads
COOL DOWN
1:00 pigeon pose/side
1:00 foam roll upper back