Month: February 2024

Categories
Workouts

240201

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.

COOL DOWN

Accumulate:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

:30 seated reach stretch

Deadlift (3 reps)