CrossFit Montgomery – CF
GENERAL WARMUP
PLANK TAP RELAY GAME | 8:00
Each athlete must touch each object twice.
You can increase the difficulty of the game by increasing from 2 touches to 4 touches.
On a 5:00 clock:
Plank tap relays
SPECIFIC WARMUP
DEADLIFT | 8:00
Hands outside shoulder width
Feet between hips and shoulder-width
Shoulders slightly in front of the bar
Neutral spine
Weight in the heel
WORKOUT PREP
3 sets:
:20 plank hold
:20 single-dumbbell box step-ups
:20 deadlifts
– Rest 1:00 between sets.
– Build to workout load.
Metcon (3 Rounds for reps)
RX
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (35/50 lb)
1:00 deadlifts (155/225 lb)
INTERMEDIATE
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (20/35 lb)
1:00 deadlifts (105/155 lb)
BEGINNER
4 rounds for reps:
1:00 plank hold
1:00 unweighted box step-ups (12/20 in)
1:00 deadlifts (65/95 lb)
– No rest between rounds.
– 1 second of plank = 1 rep (max 55 reps)
– Enter 3 scores (Total plank, steps, DL)
SKILL WORK
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.
COOL DOWN
1:30 couch stretch/leg