Workouts

WEEK 6, DAY 1

Post author By CrossFitMGM
Post date October 31, 2021

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 Banded Glute Activation

Then,

Every 2:00 for 6:00

8 Empty Bar Clusters

5 Bupee Box Jump Overs

Strength/Skill

Front Squat (8 x 4)

60 of 1 RM

Bar is taken from the floor. Must be done in sets of 4, and athletes must drop after every 4 reps.

Conditioning

Metcon (AMRAP – Reps)

AMRAP 6 Minutes

DB Thrusters (50/35s)

Every time you break the thrusters, perform 6 Burpee Box Jump Overs (24/20″)
Score is total Thrusters.

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

S	M	T	W	T	F	S
					1	2
3	4	5	6	7	8	9
10	11	12	13	14	15	16
17	18	19	20	21	22	23
24	25	26	27	28	29	30
31