baseline training week 3, day 4

CrossFit Montgomery – CF

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Warm-up

2:00 Glute activation

40 S-Leg Glute Bridges (2×10 per leg) Then,

15 Wallballs

20 Lunges with Medicine Ball 20/15 Calorie Row

20 Jumping Lunges (w/o Medicine Ball) 15 Wallballs

Strength/Skill

Back Squat (5-3-3-3-2-2-1)

Immediately after each set, perform 5 Medball Bearhug jump squats with 20/14lbs as explosively as possible.

Rest 4-5 minutes between sets of squats.

Start at 80% and add weight each set, ending with a heavy single.

Goal: one of your sets of 2 is as heavy as last week, and your single is at 90%+.

Extra

4 Slow Rounds 200m Run

20 Unweighted Step Ups 25′ Duck Walk

15 Medball Squat Cleans 20/14lbs 25′ Handstand Walk

This entire piece should be done at a slow and steady pace, focused on form

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