CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
200-meter jog
10 leg swings/leg
10 lateral leg swings/leg
1 set:
5 inchworms
:20 high knees
:20 butt kickers
1 set:
:15 Samson stretch/leg
5 unweighted good mornings
5 sit-ups
1 set:
:15 Samson stretch/leg
5 unweighted good mornings
10 sit-ups
SPECIFIC WARMUP
DEADLIFT | 10:00
Weight in heels “Push the heels into the floor as you stand up.”
Neutral spine “Lift the chest up through the arms. Arch the lower back.”
Constant torso angle “Pull the knees back as the bar slides up the shin.”
Cycling deadlifts, light load Cue athletes with “deadlift” and “down” to have them lift, hold, and then lower back to their setup without losing tension, as you continue to correct points of performance.
DEADLIFT SPEED | 2:00
2 sets:
5 deadlifts, fast (workout weight)
– Rest :30 between sets.
MINI ROUND
1 set:
15 sit-ups
10 deadlifts
WORKOUT
Metcon (Time)
RX
3 rounds for time:
50 sit-ups
30 deadlifts (95/135 lb)
INTERMEDIATE
3 rounds for time:
30 sit-ups
30 deadlifts (65/95 lb)
BEGINNER
3 rounds for time:
15 sit-ups
15 deadlifts (55/75 lb)
SKILL WORK
21 GHD hip extensions
15 GHD back extensions
9 GHD hip and back extensions
COOL DOWN
2 sets:
1:00 foam roll upper back
:30 cat-cow
:30 standing pike stretch