CrossFit Montgomery – CF
GENERAL WARMUP
:20 jumping jacks
:20 Samson lunges
:20 air squats
:20 kettlebell bent-over rows
:20 jumping jacks
:20 Samson lunges
:20 air squats
:20 kettlebell sumo deadlifts
SPECIFIC WARMUP
DEADLIFT | 8:00
Setup
6 pulls from the shins to the knees
6 deadlifts
6 deadlifts
6 deadlifts
SKILL WORK
Deadlift (4 sets:
3 deadlifts
)
– Build to a heavy set of 3.
– Rest 1:00-2:00 between lifts.
SPECIFIC WARMUP
WALL-BALL SHOT | 4:00
1 round:
8 med-ball front squats
8 med-ball push press and throws to target
8 wall-ball shots
– Use workout weight and target height.
WORKOUT
Metcon (8 Rounds for time)
RX
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (14/20 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 185/275 lb).
INTERMEDIATE
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (10/14 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 125/185 lb).
BEGINNER
Every 2:00 for 8 rounds:
5 deadlifts
5 wall-ball shots (6/10 lb) (9/10 ft)
– Athlete’s choice for deadlift load (suggested 65/95 lb).
Score is the time to complete in each of the 8 Rounds (8 separate scores)
COOL DOWN
Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side