CrossFit Montgomery – CF
Warm-up
3 Rounds, at very low intensity:
1:00 Light Row
3 Walkouts
5 Empty Bar Good Mornings
5 Empty Bar Stiff-Legged Deadlifts
12 AbMat Sit-Ups
Barbell at light load (about half of the working load of your “Diane” weight).
Low intensity, 1 round:
3 Deadlifts, :10s HS Hold
3 Deadlifts, 1 Wall Walk
3 Deadlifts, 2-3 Strict Handstand Pushups
Build to a moderate load (about 3/4 of the working load of your “Diane”).
Low intensity, 2 rounds:
3 Deadlifts, 3 Kipping Handstand Pushups
Build steadily to the working load of the second deadlift barbell. As you build, practice handstand walking 10-20′ between builds.
A: CF Open 18.4 (Time)
CF Open 18.4 Time Cap 9 min
21-15-9
Deadlifts (225/155)
Handstand Pushups
Directly into…
21-15-9
Deadlifts (315/205)
50′ HS Walk after each round
Time cap: 9 min.
Scaled
21-15-9
Deadlifts (135/95)
Hand Release Push-ups
Directly into…
21-15-9
Deadlifts (185/135)
50′ Bear Crawl
Time cap: 9 min.
Masters 60+
21-15-9
Deadlifts (185/125)
Push Press (95/65)
Directly into…
21-15-9
Deadlifts (255/165)
10 Handstand Push-ups
Time cap: 9 min.