CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 7:00
2 sets:
1:00 calories on a machine
10 twist and reaches
10 side lunges (5/leg)
5 goblet squats (light)
5 paused goblet squats (light)
SPECIFIC WARMUP
BACK SQUAT | 5:00
Have athletes squat to the bottom position on your command. Then, while holding the bottom position, cue them to keep their chest up.
– 3 back squat initiations (Cue chest up and ensure the hips move back to initiate the squat.)
– 3 above-parallel back squats (Hold just above parallel and cue chest up.)
– 5 back squats (Chest up at the bottom of the squat.)
– 5 back squats (Keep the chest up throughout the entire squat.)
BUILD-UP
3-4 sets:
5-7 back squats
HEAVY DAY
RX
For load:
10-10-7-7-4-4-1-1:
Back squat
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
()
Back Squat (see above)
COOL DOWN
STRETCHING | 6:00
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg