CrossFit Montgomery – CF
Warm-up
20 Glute Bridges
20 Hip Openers
Then,
20 Air Squats
.33 Miles AAB
15 Empty Bar Pause Back Squat
.20 Miles AAB
10 Jump Squats with empty barr
Strength/Skill
Paused Back Squat (6-5-4-3-2-1)
Full pause in the bottom of each rep. At least one second (or more).
No tempo this week, but a full 1 second pause in the bottom is required. Start around 50% of you 1 RM squat and add weight if mechanics are sound.
Rest 2-4 minutes between sets.
Sets 6 & 5 should be treated as practice, with sets 4 through 1 very heavy.