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Workouts

WEEK 6, DAY 2

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)

Shoulder Press (3 x)