CrossFit Montgomery – CF
Warm-up
3:00 Machine of Choice
2:00 Glute Activation
10 Spiderman Lunges
20 Jump Squats
Strength/Skill
Squat Clean (1×3 Power Position
1×3 Hang (at knee)
1×3 Tempo Pull
then
4 reps @ 65%
3 reps @ 70%
2 reps @ 75%
4 reps @ 70%
3 reps @ 75%
2 reps @ 80%
4 reps @ 75-80%
3 reps @ 80-85%
2 reps @ 85-90%
Rest 2-4 min between sets, drop and reset.)
Goal is for last wave to be heavier than last week’s last wave.
Conditioning
Pick 1-3 based on weakness. Athletes may choose other mobilizations based on personal needs.
-Couch Stretch, 3:00/side
-Pigeon Pose, 3:00/side
-Squat Hold, 3:00
-Banded Ankle Distraction, 3:00/side
-Banded Front Rack Mobilization, 3:00/side
-T-Spine Mash (roller or double LAX ball, 3:00