CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 4:00
1 set:
:30 hops to a 10-lb plate
:30 mountain climbers
:30 up-downs to a 10-lb plate
:30 step-back lunges
:30 ground-to-overheads with a plate
– Rest :15 between movements. PROGRESSIVE WARM-UP | 9:00
1 set:
5 inchworms + 1 push-up/each
3 back scales/leg
1 set:
3 partial range of motion wall walks
3 back scales/leg
1 set:
:30 wall-facing handstand hold
3 back scales/leg
1 set:
3 wall walks
SPECIFIC WARMUP
DEADLIFT | 9:00
PROGRESSION FOCUS
5 deadlift lowers to the knees From the hang, push the shoulders forward and the hips back until the bar is at the knees.
5 deadlift negatives Soft knee until the bar is below the knee, then bend the knees while keeping the hips and chest high.
5 deadlifts to the knees Pull the knees back as the bar slides up the knees. Hold, then back down.
10 deadlifts Shoulders forward of the bar on the way down, knees back on the way up.
STRENGTH WORK
EMOM 8:
1 deadlift
– Build to a heavy single.
Deadlift (8 EMOM)
WORKOUT
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Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)
INTERMEDIATE
AMRAP 8:
2 wall walks
2 deadlifts (125/185 lb)
BEGINNER
AMRAP 8:
2 inchworms + push-up
2 deadlifts (55/75 lb)
COOL DOWN
RECOVERY | 7:00
3 sets:
:30 couch stretch/side
:30 foam roll upper back
:30 foam roll lats/side