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231025

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 4:00

AMRAP 4:

:20 jumping jacks

6 alternating spidermen

10 air squats

SPECIFIC WARMUP

CLEAN PROGRESSION | 8:00

5 deadlifts to mid-thigh – Pull the knees back as the bar slides up to the mid-thigh.

5 muscle cleans – Shave the thighs quickly, squeeze the glutes, and shrug the bar up to the shoulders.

10 power cleans – Jump and shrug with a straight arm to lift the bar up to the shoulders.

5 front squats – Push the elbows up and forward as the hips go down and back.

10 squat cleans – Jump hard (hip extension) AND shrug down and into the front squat.

COMPLEX BUILD UP | 6:00

3-5 sets:

1 power clean

1 squat clean

1 front squat

– Perform all three movements as a complex.

– Start with the empty barbell and build to starting workout weight.

– Rest ~1:00 between sets.

HEAVY DAY

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COMPLEX 2 (Weight)

Every 1:30 for 20 Rounds.

Perform all three movements as a complex. Start light and add load every other round.

STRETCHING

Accumulate:

1:30 foam roll quads

1:30 foam roll upper back