Categories
Workouts

240806

CrossFit Montgomery – CF

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GENERAL WARMUP

2:00 bike, row, or ski

10 unweighted good mornings

10 alternating Cossack squats

10 alternating Samson stretches

2:00 bike, row, or ski

SPECIFIC WARMUP

DEADLIFT | 10:00

Setup:

1) Hands at shoulder width.

2) Feet between hips and shoulder-width.

3) Shoulders slightly in front of the bar.

4) Arch chest up to maintain lumbar curve.

5) Heels down.

6 deadlifts Proper setup.

6 deadlifts Keep the bar close to the body on the ascent.

6 deadlifts Push the hips back on the descent.

6 deadlifts Push the knees back and out of the way. Keep the bar close.

6 deadlifts Maintain lumbar curve.

LOAD UP

4 sets:

3 deadlifts

– Lift every 2:00, starting light and building to starting weight.

Deadlift (3 Rep)

RX

For load:

3-3-3-3-3-3

INTERMEDIATE

Same as RX’d

BEGINNER

For load:

5-5-5-5-5-5

COOL DOWN

:45 scorpion stretch/side

:30 standing hamstring stretch/leg

:45 table top stretch

HEAVY DAY

Categories
Workouts

240729

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN