CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 8:00
3 sets:
:30 air squats
:30 up-downs
:30 rest
3 sets:
:30 bottom of squat hold
:30 burpees
SPECIFIC WARMUP
BACK SQUAT PROGRESSION | 5:00
PROGRESSION FOCUS
3 back squat initiations Chest up as the hips push back.
3 above-parallel back squats Hold just above parallel and track the knees over the toes.
5 back squats Keep the chest up at the bottom of the squat.
5 back squats Maintain a stable upright torso position throughout the squat.
LOAD UP
3-5 sets:
5 back squats
– Build in load each set to work to the first working set.
– Rest 1:00-2:00 between sets.
HEAVY DAY
RX
For load:
5-5-5-5-10:
Back squats
– Increase loading on each set as you build to a 10-rep max.
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
()
Back Squat (1×10)
COOL DOWN
STRETCHING | 3:00
1 set:
1:00 pigeon pose/side