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Workouts

WEEK 1, DAY 1

CrossFit Montgomery – CF

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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

Squat Snatch

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