CrossFit Montgomery – CF
GENERAL WARMUP
JUMP-ROPE PREP | 4:00
1 round:
:20 single-unders
:20 single-unders jog in place
:20 single-unders jump front to back
:20 single-unders jump side-to-side
:20 single-unders jumping lunges
:20 single-unders left leg
:20 single-unders right leg
– Rest :10 between movements.
RACK POSITION | 6:00
1 set:
: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 elbows
10 back squats with elbows high in the back rack
Move bar to the front rack and attempt to get as many fingers on the bar as possible.
Lead athletes through the first set and then let them move through the last 3 on their own for a total of 12 reps.
2 sets:
2-inch front squat + pull elbows up before standing
4-inch front squat + pull elbows up before standing
6-inch front squat + pull elbows up before standing
SPECIFIC WARMUP
LIFTING COMPLEX | 8:00
6 deadlifts Setup:
6 deadlifts to mid-thigh
6 deadlift and shrugs
6 hang muscle cleans
6 hang power cleans
6 front squats
LOAD UP
3 sets:
3 deadlifts
3 hang power cleans
3 front squats
– Build to workout weight.
METCON
Metcon (Time)
RX
For time:
9-7-5:
Deadlifts (125/185 lb)
Hang power cleans
Front squats
INTERMEDIATE
For time:
9-7-5:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
BEGINNER
For time:
9-7-5:
Deadlifts (55/75 lb)
Hang power cleans
Front squats
SKILL WORK
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.
COOL DOWN
1:00 foam roll quadriceps/leg
1:00 foam roll hamstrings/leg