CrossFit Montgomery – CF
Warm-up
20 Slow Glute Bridges
20 Psoas Activators with Glute Band
-Then-
12-9-6
Back Rack Hinge Squats
Shoulder Taps (from Handstand or Plank)
2x Double Unders
Strength/Skill
Back Squat (5-5-5-3-3-2)
Within -1:00 minute after each set, perform 1 “Peak Wattage” AAB sprint. Goal is to ramp the bike up to the maximal wattage you can attain, and then immediately stop. This should take :05-:10 at most (do not exceed :10)
Rest 3-5 minutes after the bike.
Start at 70% and add weight every set.
Goal: end at a heavy double or new 2RM.
Post Squat Cool Down: Walk or bike slowly for 10 minutes, then foam roll legs.
Conditioning
Mandatory Cool Down Walk (5-10 minutes after final set)
-Then-
Foam Roll or mash Quads, Glutes, Hamstrings
Then, pick 1-3:
– Couch Stretch 2:00/side
– Pigeon Pose 2:00/side
– Seated Forward Fold 2:00
– Other Individual Mobility/Recovery Protocol