CrossFit Montgomery – CF
Warm-up
Straight Through
10 Air Squats
20/15 Calorie Row
10 Air Squats
15 Burpees
10 PVC OH Squats
20/15 Calorie Row
10 Empty Bar OH Squats
Strength/Skill
Warm Up
1×3 from Power Position
1×3 from Hang, at knee, w/ tempo pull
1×3 Temp Pull Squat Snatches, lighter than set 1 weight.
then,
5 reps @ 55%
4 @ 60%
3 @ 65%
5 @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
Rest 2-4 minutes between sets, drop and reset.
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