CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
200-m run, slow
:30 alternating hamstring scoops
3 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-m run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-m run, faster
SPECIFIC WARMUP
SUMO DEADLIFT HIGH PULL | 8:00
10 sumo deadlifts
10 sumo deadlift + shrugs
10 sumo deadlift high pulls
10 empty barbell sumo deadlift high pulls
SKILL WORK
3 sets:
5 empty barbell sumo deadlifts
– 3 sets on coaches call.
– 2 reps on their own.
3 sets:
3 sumo deadlifts
– Build to starting working load each set.
– Rest 1:00 between sets.
5 sets for load:
3 sumo deadlift
– Start heavy, and build as desired across the 5 sets.
– Rest 2:00 between sets.
Sumo Deadlift (1 X 3)
MINI ROUND
100-m run
5 sumo deadlift high pulls
– Use workout weight.
WORKOUT
()
Metcon (Time)
RX
3 rounds for time:
400-m run
21 sumo deadlift high pulls (65/95 lb)
INTERMEDIATE
Same as Rx’d
BEGINNER
3 rounds for time:
300-m run
15 sumo deadlift high pulls (35/45 lb)
CAP 11 MINUTES
COOL DOWN
2 sets:
:30 figure-4 stretch/side
:30 seated straddle stretch/side