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