Workouts

WEEK 7, DAY 1

Post author By CrossFitMGM
Post date November 8, 2021

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

15 Banded Good Mornings

Then,

12-9-6

Russian KB Swings

Tall Box Jumps (Step Down)

Row Calories @ Moderate Pace

Strength/Skill

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

Start around 60% and add weight each set, finding a new 1 RM.

Athletes may perform additional singles as needed.

Conditioning

4 Sets for Quality

20 Double KB Sumo Deadlifts

10-40 GHD Sit Ups

"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

S	M	T	W	T	F	S
	1	2	3	4	5	6
7	8	9	10	11	12	13
14	15	16	17	18	19	20
21	22	23	24	25	26	27
28	29	30