CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 10:00
2 sets:
10 alternating spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 KB swings to eye level
– Rest :20.
:40 burpees
– Rest :20.
SPECIFIC WARMUP
SUMO DEADLIFT HIGH PULL | 9:00
Setup Knees – track over the toes, shoulders in front of the bar, weight in the heels, neutral spine.
3 sumo deadlifts – Knees pull back as the bar/chest rise on the ascent, delay the knee bend until below the knee on the way down.
3 deadlift-shrugs, slow – Squeeze the glutes at the top, and THEN shrug the shoulders.
3 deadlift-shrugs, fast – Maintain the timing of the shrug, but squeeze the glutes faster.
3 sumo deadlift high pulls – Squeeze the glutes with a straight arm and THEN pull the elbows high and outside. 3 sumo deadlift high pulls Straighten the arms with the glutes squeezed and then lean forward over the bar to return to the setup.
2 sets:
5 sumo deadlift high pulls
– Athletes must perform the second set at workout weight and clearly be able to continue if desired for another 5+ reps.
TOES-TO-BAR | 10:00
Setup – “Hands outside shoulder width, pull down on the bar, and squeeze the stomach.”
Kip swings – “Quickly push the shoulders forward and pull the shoulders back.”
k2 Kip swings + 2 knees above hips – “As the shoulders pull back, pull the knees to the chest.”
2 kip swings + 2 knees-to-armpits “- Press down against the bar as the knees rise.”
2 kip swings + 2 knees-to-armpits + 1 toes-to-bar – “Kick the legs straight as the knees touch the chest.”
Toes-to-bars – “Pull the feet down quickly and arch hard into the next rep.”
WORKOUT
Metcon (Time)
RX:
21-15-9:
Sumo deadlift high pulls (75/115 lb)
Toes-to-bars
INTERMEDIATE
21-15-9: Sumo deadlift high pulls (55/75 lb)
Knees-to-elbows
BEGINNER
15-12-9: Sumo deadlift high pulls (35/45 lb)
Knees-above-hips
SKILL WORK
EMOM 10:
5 barbell good mornings
STRETCHING
Accumulate:
2:00 reach, roll, and lift