CrossFit Montgomery – CF
GENERAL WARMUP
1 round:
:30 band pull-aparts
10 hand-release push-ups
10 ring rows
:15-:30 handstand hold
5-10 ring rows
:30 band pull-aparts
– Rest :10 between movements.
SPECIFIC WARMUP
SUMO DEADLIFT HIGH PULL | 7:00
10 sumo deadlifts – Wider stance. Hips above the knees, but lower than the shoulders. Flat back with the weight in the heels.
10 sumo deadlift + shrugs – Stand up fast, squeeze the glutes, and then shrug the shoulders.
10 sumo deadlift high pulls – Stand up fast, squeeze the glutes, and then use the momentum to pull the barbell up toward the shoulders.
10 empty barbell sumo deadlift high pulls – Stand up fast, squeeze the glutes, and then use the momentum to pull the barbell up toward the shoulders.
BUILD UP | 4:00
2 sets:
7 sumo deadlift high pulls
Build to workout load.
HANDSTAND PUSH-UP | 7:00
Pike push-ups – “Reach the head forward of the hands at the bottom, stretch the shoulder at the top.”
Handstand hold – “Press the hands into the floor to slide the heels up the wall.”
Handstand push-up negatives – “Control the last two inches on the way down before the head touches.”
Tripod hold – “Make a triangle with your head and hands and lower the knees without falling.”
Jumping squats – “Jump high!”
Kipping handstand push-ups – “Lower the knees slowly, then kick hard like the jumping squat and press.”
MINI ROUND | 2:00
1 round:
3 sumo deadlift high pulls
3 handstand push-ups
– Use workout variations.
WORKOUT
CAP 16 MINUTES
()
Metcon (Time)
RX
7 rounds for time:
10 sumo deadlift high pulls (65/95 lb)
10 handstand push-ups
INTERMEDIATE
7 rounds for time:
10 sumo deadlift high pulls (55/75 lb)
7 pike push-ups
BEGINNER
5 rounds for time:
7 sumo deadlift high pulls (35/45 lb)
7 hand-release push-ups (from the knees)
SKILL WORK
On an 8:00 clock:
Find a heavy 3-rep sumo deadlift
Sumo Deadlift
Heavy 3-rep in 8 minues
COOL DOWN
2 sets:
1:00 T-spine foam roll
:30 band pull-aparts