CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
2:00 bike, row, or ski
10 unweighted good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski
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 lumbar curve
5) Heels down
6 deadlifts – Proper set-up
6 deadlifts – Keep the bar close to the body on the ascent.
6 deadlifts – Push the hips back on the descent.
6 pulls from the shins to the knees – Push the knees back and out of the way. Keep the bar close.
6 deadlifts – Maintain lumbar arch.
LOAD UP
4 sets:
3 deadlifts
– Start light, then add load and lift every :90-2:00
HEAVY DAY
()
Deadlift (RX
For load:
5-5-3-3-1-1
Deadlift
– Start at 75% of 1-rep-max.
– Build to a 1-rep-max deadlift.
INTERMEDIATE
Same as RX’d
BEGINNER
For load:
5-5-5-5-5
Deadlift
– Find a slightly challenging load and stay there for all 5 sets.)
COOL DOWN
:45 scorpion stretch/side
:30 standing hamstring stretch/leg