Categories
Workouts

WEEK 3, DAY 1

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

20 Glute Bridges

20 Hip Openers

Then,

20 Air Squats

.33 Miles AAB

15 Empty Bar Pause Back Squat

.20 Miles AAB

10 Jump Squats with empty barr

Strength/Skill

Paused Back Squat (6-5-4-3-2-1)

Full pause in the bottom of each rep. At least one second (or more).
No tempo this week, but a full 1 second pause in the bottom is required. Start around 50% of you 1 RM squat and add weight if mechanics are sound.

Rest 2-4 minutes between sets.

Sets 6 & 5 should be treated as practice, with sets 4 through 1 very heavy.

Conditioning

50 BAR FACING BURPEES (Time)

Leave a Reply

Your email address will not be published.