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240614

CrossFit Montgomery – CF

GENERAL WARMUP

EMOM 4:

:40 row, bike, or ski

:20 rest

1 set:

10 arm circles forward

10 arm circles backwards

10 arm swings across

5 hip circles each direction

5 torso twists each direction

10 alternating toe touches

:15 Samson stretch/leg

5 elbow-to-instep/leg

10 alternating scorpion stretches

:15 lying hip crossover each direction

5 inchworms

5 downdog to cobras

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL | 7:00

10 sumo deadlifts

10 sumo deadlift + shrugs

10 sumo deadlift high pulls

10 empty barbell sumo deadlift high pulls

BUILD-UP

2 sets:

5 sumo deadlift high pulls

– Build to workout load.

WORKOUT PREP

2 rounds:

4 sumo deadlift high pulls

4 lateral burpees over the bar

:15 plank hold

– Use workout load and movement variations.

WORKOUT

Metcon (Time)

RX

30 sumo deadlift high pulls (55/75 lb)

1:00 plank hold

30 lateral burpees over the barbell

1:00 plank hold

30 sumo deadlift high pulls

1:00 plank hold

30 lateral burpees over the barbell

– Plank hold time is accumulated.

INTERMEDIATE

For time:

20 sumo deadlift high pulls (55/75 lb)

:45 plank hold

20 lateral burpees over the barbell

:45 plank hold

20 sumo deadlift high pulls

:45 plank hold

20 lateral burpees over the barbell

– Plank hold time is accumulated.

BEGINNER

For time:

15 sumo deadlift high pulls (35/45 lb)

:30 plank hold

15 lateral burpees over the barbell

:30 plank hold

15 sumo deadlift high pulls

:30 plank hold

15 lateral burpees over the barbell

– Plank hold time is accumulated.

SKILL WORK

Accumulate:

30 GHD back extensions

COOL DOWN

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right