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Workouts

WEEK 5, DAY 5

CrossFit Montgomery – CF

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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