CrossFit Montgomery – CF
Warm-up
2:00 glute activation
400m Run
20 Wallballs
20 Spiderman Lunges
200m Run
10 Tall, Explosive Box Jumps
Then
30 Glute Bridges w/ Glute Band above
knees
Strength/Skill
SQUAT RETEST
Back Squat (5-3-2-1-1-1-1)
Back Squat Re-test
Back Squat
5-3-2-1-1-1-1
Start at 70-75% and add weight each set.
Immediately after each set, perform 3
explosive box jumps.
Rest 3-5 minutes after the box jumps.
Goal: find a new 1RM in the third or fourth
single.
This is your back squat re-test day – there is
no squat day next week!
Extra
AMRAP 1 Minutes
Max Distance Row
Rest :30
AMRAP 2 Minutes
Max Distance Row
Rest :30
AMRAP 3 Minutes
Max Distance Row
Rest :30
AMRAP 4 Minutes
Max Distance Row
Rest :30
Then repeat this same sequence in the reverse
order 4-3-2-1
For the 1,2,3 Minute intervals athletes should be
faster than their 5K Row Pace, on the 4 Minute
interval athletes should try to hold their 5K PR Pace