WEEK 16, DAY 1

CrossFit Montgomery – CF

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GENERAL WARMUP

AMRAP 4 Minutes

:30 Row

10 DB Burpee Squat Cleans

-Then-

1 Minute Glute Activation

SPECIFIC WARMUP

BACK SQUAT

Shoulder Width Stance

Hips Down & Back

Neutral Spine

Knees in line with Toes

Hip Crease below Knee

Heels Down

STRICT PRESS

Hip Width Stance

Full Extension at Hips & Knees

Elbows Slightly in front of Bar

Hands just Outside Shoulders

Full Grip on Bar

Chin moves Back

Bar stays over Middle of Foot

Neutral Spine

Heels Down

Shoulder push into Bar

Complete at Full Extension

STRENGTH/SKILL

7 Rounds

Back Squat*

3 Explosive Vertical Leaps

Strict Press*

3 Wallball Push Press throws (as high as possible)

*Squat / Press Reps:

R1: 5 Reps @ 75%+

R2-3: 3 Reps @ 80%+

R4-7: 1 Rep @ 90-100%+

Back Squat

Shoulder Press

COOL DOWN