Workouts

WEEK 6, DAY 1

Post author By CrossFitMGM
Post date July 11, 2021

CrossFit Montgomery – CF

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Warm-up

100m Run

25′ Duck Walk

100m Run

25′ Inchworm

100m Run

20 Cossack Squats

100m Run

25′ Burpee Broad Jump

Strength/Skill

Sumo Deadlift (6/6/6)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

8 Good Mornings

7 Reverse Curls

6 Strict Press
Ensure a controlled, safe ROM on Good Mornings

which will vary by athlete based on hamstring flexibility.

RX: 75/55lbs barbell or less.

"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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