CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 10:00
2 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike. Perform on one machine OR switch after :60.
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
50-m double-KB farmers carry
SPECIFIC WARMUP
DEADLIFT | 8:00
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 the 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 deadlifts – Push the knees back and out of the way. Keep the bar close.
5 deadlifts – Maintain lumbar arch.
LOAD UP
3-4 sets:
5 deadlifts
– Rest :30-1:00 between lifts.
MINI ROUND
1 set:
5 deadlifts (workout weight)
50-m double-KB farmers carry (workout weight)
WORKOUT
()
Metcon (Time)
RX
6 rounds for time:
9 deadlifts (155/225 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
INTERMEDIATE
6 rounds for time:
9 deadlifts (105/155 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
BEGINNER
6 rounds for time:
9 deadlifts (55/75 lb)
50-m double-KB farmers carry
– Athlete chooses the farmers carry load.
COOL DOWN
1 set:
1:00 pigeon pose/side