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CF – Fri, Apr 26

CrossFit Montgomery – CF

GENERAL WARMUP

PVC SWITCH WARM-UP GAME | 8:00

Athletes stand in a circle, and each athlete holds a PVC upright.

Coach calls “left” or “right,” and athletes rotate to the next PVC.

Object: ensure the PVCs do not fall as the athletes rotate.

The group must do penalty reps if an athlete drops a PVC or falls.

Penalty movements:

10 burpees

10 PVC pass throughs

10 PVC good mornings

10 PVC deadlifts

SPECIFIC WARMUP

DOUBLE-UNDER | 4:00

10 power jumps

5 wrist flicks

5 double wrist flicks

10 jump + double wrist flicks

5 single-single-doubles

DEADLIFT | 7:00

5 deadlift lowers to the knees

5 deadlift negatives

5 deadlifts to the knees

10 deadlifts

BUILD-UP

5 sets:

5 deadlifts

– Build in load to workout weight.

MINI ROUND

1 round:

7 double-unders

5 burpees

5 deadlifts

– Use workout movement variations and deadlift load.

METCON

Metcon (7 Rounds for reps)

RX

7 x 1:00 rounds of:

21 double-unders

7 burpees

Max-reps deadlifts (225/315 lb)

– Rest 2:00 between rounds.

INTERMEDIATE

7 x 1:00 rounds of:

15 double-unders

5 burpees

Max-reps deadlifts (185/225 lb)

– Rest 2:00 between rounds.

BEGINNER

7 x 1:00 rounds of:

21 single-unders

3 burpees

Max-reps deadlifts (95/135 lb)

– Rest 2:00 between rounds.

COOL DOWN

1 set:

1:00 foam roll glutes/side

1:00 seated pike stretch