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