CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:30 air squats
:30 up-downs
:30 rest
3 sets:
:30 bottom of squat hold
:30 burpees
SPECIFIC WARMUP
FRONT SQUAT PROGRESSION | 5:00
3 front squat initiations – Elbows up as the hips push back.
3 above-parallel front squat – Hold just above parallel and drive the elbows up.
5 front squats – Keep the elbows high at the bottom of the squat.
5 front squats – Maintain a stable elbow position throughout the squat.
LOAD UP
3-5 sets:
5 front squats
– Build in load each set to work to the first working set.
– Rest 1:00-2:00 between sets.
HEAVY DAY
()
Front Squat (10-rep max)
RX
5-5-5-5-10:
Front squats
– Increase loading on each set as you build to a 10-rep max.
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
COOL DOWN
1 set:
1:00 pigeon pose/side