CrossFit Montgomery – CF
6:00 Row Increasing Speed Every 2:00
With Light Weight:
10 Ground to Knee Deadlifts
10 Knee to Hip Deadlifts
Build to a Heavy Deadlift Single between 85-95%
3 x 3 @ 87.5-92.5% of 1RM (just obtained)
Rest 3-4 Minutes
ALL REPS ARE DONE AS SINGLES
Within ~1:00 after each set, perform 3 seated box jumps for maximal power. Sit on a box at approximately parallel and jump to a taller box for maximal eplosiveness.
Choose one of the following and perform as an @2MOM Capacity building session.
Every 2 Minutes for 5 Sets, perform 1 smooth set of:
Strict Banded Pull Ups (10-15 reps)
Push Ups (10-25 reps)
Ab Mat or GHD Sit Ups (10-25 reps)
1:00 Weakest Machine
Athletes wishing to perform higher skill movements such as muscle ups or kipping variations must consult with a coach first.
AVOID: Ring Dips