Announcements
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THE 4:45PM AND 5:45PM CLASSES
HAVE BEEN CHANGED TO ONE
CLASS AT 5:15PM
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CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
2:00 bike, row, or ski
:30 good mornings
:10 rest
:30 alternating Cossack squats
:10 rest
:30 alternating Samson stretches
:10 rest
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.
5 deadlifts – Proper setup.
5 deadlifts – Keep the bar close to the body on the ascent.
5 deadlifts – Push the hips back on the descent.
5 deadlifts – Push the knees back and out of the way. Keep the bar close.
5 deadlifts – Maintain neutral spine.
LOAD UP
5 sets:
3 deadlifts
– Rest :30-1:00 between lifts.
HEAVY DAY
RX
6 sets for load:
3 deadlifts
– Use the same load across all sets.
INTERMEDIATE
Same as RX’d
BEGINNER
6 sets for load:
5 deadlifts
– Use the same load across all sets.
Deadlift (3 reps)
COOL DOWN
Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch