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Workouts

WEEK 3, DAY 3

CrossFit Montgomery – CF

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Warm-up

4-Way Banded glute Activation Steps, 20 per direction

2 Steady Rounds

15 Pause Goblet Squats w/band around knees

20 S-Arm Alt DB Hang Clean & Jerk

10 Box Step Ups

Strength/Skill

Back Squat (5 x 5

Rest 3-5 minutes between sets)

Set 1: 87.5%

Set 2-4: 87.5-92.5%

Set 5: 87.5%

All % based on 5RM

Conditioning

Post Squat Cool Down:

1) 5-10 minutes forever pace on machine

2) Pick 1-3 mobilizations (or any mobilization that works for you):

– Couch Stretch, 2:00/side

– Pigeon Pose, 2:00/side

– Saddle Pose, 2:00

– Frog Pose, 2:00

– Seated forward fold, 2:00

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