Announcements
SATURDAY WORKOUT TIME CHANGED TO 9:00AM
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP (8)
7:00 AMRAP
:20 jumping jacks (Arms straight)
10 unweighted good mornings (Arch in the low back)
5 tempo push-ups (Chest touching the floor)
6 Samson stretch lunges (Driving the hips/knees forward)
5 counterbalance squats (Hips back and knees out)
SPECIFIC WARMUP
DB DEADLIFTS AND LUNGES (8)
5 suitcase DB deadlifts/side – (With the feet close together, sit the hips low and touch the front head of the DB to the floor)
10 DB front-rack step-back lunges – (Holding the dumbbells in a front rack position, plant the front foot and sit the back knee back and down to perform the lunge)
10 DB deadlifts – (Arch the back with the heels on the floor. Touch the front head of each DB to the floor in line with the middle of the feet)
8 DB box step-ups – (Plant the front foot on top of the box and drive the head towards the ceiling to stand)
10 DB deadlifts – (Quickly cycle reps while squeezing the glutes to pull the shoulders over the hips)
RUNNING (5)
Rest ~:30 between sets.
100-m run – (Push the hips forward and pump the arms to jog forward)
100-m run – (Lead with the knees FIRST on every step while squeezing the glutes)
100-m run = (Grab the ground and push it behind you with every step)
MINI ROUND (3)
1 set:
9 DB deadlifts
7 DB box step-ups
200-m run
METCON
()
Metcon (Time)
RX
6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB box step-up (35/50 lb) (20/24 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
INTERMEDIATE
6 rounds for time:
12 DB deadlifts (20/35 lb)
9 DB box step-up (20/35 lb) (20/24 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
BEGINNER
6 rounds for time:
12 DB deadlifts (20/15 lb)
9 box step-ups (12 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
Time Cap = 24 minutes
COOL DOWN
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves