Announcements
SATURDAY WORKOUT TIME CHANGED TO 9:00AM
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
6 push-ups
8 alternating Cossack squats
10 DB goblet squats
– Increase DB load for the goblet squats each set.
SPECIFIC WARMUP
FRONT SQUAT |(7)
Lead athletes through 3-5 reps of the full front squat on your call and then have them finish the remaining reps at their own pace.
5 two-inch squats – (Pause at a quarter-squat, above parallel, and below parallel to lift the elbows)
8-10 front squats – (Hips back and elbows up to initiate the squat)
8-10 front squats – (Pause in the bottom for :02 to lift the elbows)
BUILD-UP (8)
4-5 sets:
5 front squats (building)
– Build to 70-80% of 1-rep-max front squat.
– Rest 1:00 between sets.
HEAVY DAY
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Front Squat (5 x 5)
SKILL WORK
On a 3:00 clock for reps:
1:00 weighted sit-ups (20/30 lb)
1:00 V-ups
1:00 sit-ups
– No rest between movements.
– Use a DB held at the shoulders for the weighted sit-ups
COOL DOWN
1 set:
3:00 foam roll quads
– 1:00 both legs.
– 1:00 left-leg bias.
– 1:00 right-leg bias.