CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 5:00
2 sets:
:20 jumping jacks
10 PVC good mornings
5 Cossack squats/side
10 PVC pass throughs
SPECIFIC WARMUP
OVERHEAD SQUAT | 10:00
Lead athletes through at least 5 reps of the total 8-10 squats.
Make sure athletes hold the bottom of the squat for at least :03.
PROGRESSION FOCUS
:30 overhead hold Active shoulders: “Pull the ribs down, squeeze the stomach, and push up into the bar.”
3-5 overhead squat initiations Line of action: “Pull the hips back, wiggle the toes, and push the knees out.
3-5 overhead squats to above parallel Active shoulders: “Hold the hips just above parallel and push up through the shoulders.”
5-8 overhead squats Squat depth: “Wiggle the toes in the bottom and then press the chest up to the ceiling.”
BUILD-UP
3-4 sets:
3 overhead squats (building)
– Rest 1:00 between sets.
HEAVY DAY
RX
For load:
3-3-3-3-3-3-3:
Overhead squat
INTERMEDIATE
Same as RX’d
BEGINNER
For load:
5-5-5-5-5-5-5:
Overhead squat
– Scale to an empty barbell or PVC pipe as needed.
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Overhead Squat (7 x 3)
SKILL WORK
3 sets for load:
10 snatch-grip bent over rows
Snatch Grip Bent Row (1 x 10)
COOL DOWN
1 set:
1:00 forearm stretch/side