Day: September 26, 2021

Categories
Workouts

WEEK 1, DAY 1

CrossFit Montgomery – CF

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Warm-up

4 Minute Row

2:30 Easy

1:00 Moderate

:30 HARD

Then,

20 Leg Swings, per side, Front and Back

Then,

2 Rounds:

3 Inchworms

10 Russian KB Swings, AHAP

Strength/Skill

Deadlift (5-3-3-1-1-1)

Lifting Test

Start around 60-70% and add weight each set, building to a 1RM for the day. Athletes may perform additional singles as needed.

*After each set, perform 10 Russian KB Swings @ 70/53lbs for maximum explosiveness.

Conditioning

3-5 Sets for Quality

5 Back Extensions

10 Single Leg KB or DB RDL

:60 Plank (may rotate between side and front plank – goal is to hold for :60 straight)

Categories
Workouts

WEEK 1, DAY 1

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

4 Minute Row

2:30 Easy

1:00 Moderate

:30 HARD

Then,

20 Leg Swings, per side, Front and Back

Then,

2 Rounds:

3 Inchworms

10 Russian KB Swings, AHAP

Strength/Skill

Deadlift (5-3-3-1-1-1)

Lifting Test

Start around 60-70% and add weight each set, building 10 a 1RM for the day. Athletes may perform additional singles as needed.

*After each set, perform 10 Russian KB Swings @ 70/53lbs for maximum explosiveness.

Conditioning

3-5 Sets for Quality

5 Back Extensions

10 Single Leg KB or DB RDL

:60 Plank (may rotate between side and front plank – goal is to hold for :60 straight)