CrossFit Montgomery – CF
Warm-up
Hip Openers 2:00
4-way Banded Glute Activation, 2:00
-Then-
15-12-9
Calorie Machine
Jump Squats
Hollow Rocks
Strength/Skill
Back Squat (5×5 @ 95% 5RM from test week)
All sets are the same weight.
Rest 2-4 minutes between sets.
The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week. As the percentages get heavier, focus on maintaining good positions with minimal grinding.
Conditioning
EMOM 12 Minutes, 4 sets each
1 – 12 Front Rack Box Step Ups (6 per leg with moderate load, 20″box)
2 – 15 V-Ups
3 – Max Duration Push Up Hover Hold
A “Hover Hold” is a hold at the bottom of the push up position with the chest 1-3″ off the deck. Only your hands and toes should be touching the ground.