Announcements
SATURDAY WORKOUT TIME CHANGED TO 9:00AM
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
1:00 bike, row, ski, or jump rope
– Rest :15 between sets.
2 sets:
:20 unweighted good mornings
:20 knee push-ups
:20 supermans
:20 hollow rocks
:20 foot-assisted ring dips
SPECIFIC WARMUP
SUMO DEADLIFT HIGH PULL (13)
Stance and grip
:20 setup hold, PVC
3-5 sumo deadlifts, PVC
3-5 sumo deadlift shrugs, PVC
5 sumo deadlift high pulls, PVC
5 sumo deadlift high pulls, PVC
5-10 sumo deadlift high pulls, empty barbell
BUILD
2-3 sets:
5 sumo deadlift high pulls (building)
– Rest 1:00 between sets.
RING DIP (5)
3 x :05 ring support + 1 strict dip
3 kipping ring dips
3-5 kipping ring dips
MINI ROUND (3)
Athletes who can complete 4 or more unbroken dips may scale to 8 or 9 reps for the workout.
Athletes unable to complete 4 unbroken dips should scale to a challenging variation of a foot-assisted ring dip to build strength.
1 set:
7 unbroken sumo deadlift high pulls
7 unbroken ring dips
WORKOUT
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Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12:
12 ring dips
12 sumo deadlift high pulls (75/115 lb)
INTERMEDIATE
AMRAP 12:
9 ring dips
12 sumo deadlift high-pulls (65/95 lb)
BEGINNER
AMRAP 12:
12 foot-assisted ring dips
12 sumo deadlift high-pulls (45/65 lb)
COOL DOWN
1 set:
1:00 doorway pec stretch/side
1:00 couch stretch/side