CrossFit Montgomery – CF
GENERAL WARMUP
GENERAL WARM-UP | 6:00
1 set:
1:00 couch stretch/per leg
1:00 pigeon pose/per leg
1:00 frog stretch
DYNAMIC WARM-UP | 4:00
6 sets:
:20 air squats
:10 bottom of squat hold
SPECIFIC WARMUP
BACK SQUAT REVIEW | 8:00
On your command, athletes squat to the bottom position and then cue them to keep their chest up and elbows back.
Continue to cue chest up and elbows back while holding the bottom position for each step in the progression.
3 x 3/4 back squats – Chest up as the hips push back.
3 above-parallel back squats – Hold just above parallel and cue chest up.
5 pause back squats – Chest up and elbows back at the bottom of every rep.
10 back squats – Keep cueing chest up as they lower and stand from the back squat.
HEAVY DAY
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Back Squat (5 x 3)
All sets at 75-80%
COOL DOWN
STRETCHING | 4:00
Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back