CrossFit Montgomery – CF
Warm-up
Run 800m or Row 1000m
-Then-
2 Steady Rounds
12 Lunge + Twist Steps
20 Unbroken Wallballs (any weight)
:30 Dead Hang
-Then-
2:00 Glute Activation
Strength/Skill
High CNS Lifting Day
3 Rounds
1 Big Set of Back Squats
Rest 2:00
1 Max Set of Strict Presses
Rest 2:00
Big Set = mechanics do not degrade, but within 2-3 reps of failure. On the 3rd set, push to/near failure.
Squat Weight guidelines [use middle of range for Pressing]
R1: 85-95% (3-6 reps)
R2: 75-85% (5-8 reps)
R3: 70-80% (8-12 reps)
Choose weights to achieve desired rep ranges in parenthesis.
Back Squat (3 x Max Reps)
Record reps and weight for each round
Shoulder Press (3 x Reps)
Record reps and weight for each round