Training Week 2, Day 3

CrossFit Montgomery – CF

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2:00 4-way Banded Glute Activation, 5 steps per direction + 3 squats after each direction

20 Lateral Squats

30 Russian KB Swings 53/35lbs Then,

EMOM 5 Minutes, both in the same minute Run 100m (increasing speed and running hard for at least he last 2 minutes)

6 Explosive Jump Squats


Back Squat (5/5/3/3/3/2/2)

Immediately after each set, perform 5 explosive box jumps.

Rest 3-5 minutes after the box jumps. Start at 75% and add weight each set, ending at a heavy double or 2RM.

Goal: sets of 3 are slightly heavier than last week. Attempt to hit the set of 2 you hit last week for 2 sets, or heavier. Can go for 2rm if you feel good.


8 Rounds

2:30 Row for Distance Rest :30

R1-R3: 20-24spm R4-R6: 26-30spm

R7 & R8: Open