CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
200-meter run
5 Spiderman stretches/side
5 Cossack squats/side
10 Russian kettlebell swings
10 kettlebell goblet squats
SPECIFIC WARMUP
Power clean and back rack | 5:00
6 clean deadlifts
6 muscle cleans
6 hang power cleans
6 power cleans
3 shoulder-to-back rack transitions
Back squat | 4:00
3 back squat initiations
3 above-parallel back squats
5 back squats
5 back squats
BUILD-UP
3 sets:
5 back squats
3 power clean
– Partners trade-off for 3 sets each.
– Build in load to workout weight.
WORKOUT
Alexander (Time)
5 Rounds for Time
31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here
intermediate
5 rounds for time with a partner:
31 back squats (75/115 lb)
12 power cleans
beginner
5 rounds for time with a partner:
20 back squats (35/45 lb)
12 hang power cleans
COOL DOWN
1:00 foam roll quads
1:00 couch stretch/side