Workouts

Beginners Week, Day 4

Post author By CrossFitMGM
Post date August 10, 2022

CrossFit Montgomery – CF

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Warm-Up

3 Rounds

1:00 AAB, sprinting the final :05-:10

15 Air Squats w/Glute Band around knees

10 Russian KB Swings

Strength/Skill

Back Squat (Every 4 Minutes for 16 Minutes
5 Back Squats)

Begin at 70% and add weight each set, ending with a very heavy or maximal set of 5.

Conditioning

AAB (50/35) (Time)

50/35 Calories

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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