Announcements
SATURDAY WORKOUT TIME CHANGED TO 9:00AM
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
2:00 bike, row, or ski
10 good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski
SPECIFIC WARMUP
DEADLIFT PROGRESSION (8)
Setup:
1) Hands at shoulder width.
2) Feet between hips and shoulder-width.
3) Shoulders slightly in front of the bar.
4) Arch chest up to maintain lumbar curve.
5) Heels down.
5 deadlifts – Proper setup.
5 deadlifts – Keep the bar close to the body on the ascent.
5 deadlifts – Push the hips back on the descent.
5 pulls from the shins to the knees – Push the knees back and out of the way. Keep the bar close.
5 deadlifts – Maintain lumbar arch.
LOADING UP (8)
5 sets:
3 deadlifts
– Rest :30-1:00 between lifts.
HEAVY DAY
()
Deadlift (6 X 3)
-Use the same load across all sets.
COOL DOWN
SKILL WORK (6)
3 sets:
10 banded deadlifts
10 band pull-aparts
STRETCHING (4)
Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch