CrossFit Montgomery – CF
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