CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 4:00
1 set:
:30 hops to a plate
:30 mountain climbers
:30 up-downs to a plate
:30 step-back lunges
:30 plate ground-to-overheads
– Rest :15 between movements.
PROGRESSIVE WALL WALK WARM-UP | 10:00
1 set:
5 inchworms + 1 push-up/each
10 good mornings
1 set:
3 partial range of motion wall walks
10 staggered stance good mornings/leg
1 set:
:30 wall-facing handstand hold
10 Kang squats
1 set:
3 wall walks
SPECIFIC WARMUP
DEADLIFT | 8:00
5 deadlift lowers to the knees
5 deadlift negatives
5 deadlifts to the knees
10 deadlifts
LOAD UP
2 sets:
8 deadlifts
– Build to your workout weight.
TEST RUN
1 set:
10 deadlifts
2 wall walks
10 deadlifts
Complete all 22 reps in 1:15 or faster.
WORKOUT
Metcon (Time)
RX
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (85/115 lb)
– Complete 2 wall walks between each set.
INTERMEDIATE
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (65/95 lb)
– Complete 2 wall walks between each set.
BEGINNER
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (55/75 lb)
– Complete 6 plank hold shoulder taps between each set.
COOL DOWN
Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side