WEEK 7, DAY 1 – CrossFit Montgomery

CrossFit Montgomery – CF

Warm-up

2:00 Pigeon Stretch/Side

-Then-

5 Rounds

3 Burpee DB Squat Cleans

6 DB Front Rack Lunges

*Performed with a light set of DBs

Strength/Skill

Squat Clean (1×3 Power Position
1×3 Hang (at knee)
1×3 Tempo Pull
then
3 reps @ 65%
2 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
then, continue to new 1RM
)

Conditioning

Pick 1-3 based on weakness. Athletes may choose other mobilizations based on personal needs.

-Couch Stretch, 3:00/side

-Pigeon Pose, 3:00/side

-Squat Hold, 3:00

-Banded Ankle Distraction, 3:00/side

-Banded Front Rack Mobilization, 3:00/side

-T-Spine Mash (roller or double LAX ball, 3:00

World Class Fitness in 100 Words

"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

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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

CrossFit Montgomery – CF

Warm-up

Strength/Skill

Squat Clean (1×3 Power Position 1×3 Hang (at knee) 1×3 Tempo Pull then 3 reps @ 65% 2 reps @ 70% 2 reps @ 75% 1 rep @ 80% 1 rep @ 85% then, continue to new 1RM )

Conditioning

Squat Clean (1×3 Power Position
1×3 Hang (at knee)
1×3 Tempo Pull
then
3 reps @ 65%
2 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
then, continue to new 1RM
)