CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:40 shuttle runs
:20 rest
:40 plate ground-to-overheads
:20 rest
:40 alternating Cossack squats
:20 rest
– Shuttle run is 25 ft out 25 ft back
Rack position prep | 2:00
:20 back rack elbow raise, right arm
:20 back rack elbow raise, left arm
:20 back rack alternating elbow raises
:20 back rack elbow raises, both elbow
Squat position drill | 3:00
3 sets:
1 front squat initiation + pull elbows up before standing
1 front squat to above parallel + pull elbows up before standing
1 front squat below parallel + pull elbows up before standing
SPECIFIC WARMUP
Thruster | 6:00
10 full-grip front squats
10 squat-stance push presses
5 thrusters
5 cycling thrusters
WORKOUT
rx
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.
intermediate
Same as Rx’d
intermediate
EMOM 10:
3 thrusters
– Rest 3:00
AMRAP 1:
Max-rep thrusters (35/45 lb)
LOAD UP
Building to starting load:
5-5-3-2-2
Thruster
– Lift every 2:00.
Thruster (1 rep EMOM x 10)
-REST 3:00-
Thruster
Max reps at 60% of 1 rep just performed
COOL DOWN
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg