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241105

CrossFit Montgomery – CF

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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

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