CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
1:00 25-ft shuttle runs
:40 air squats
:20 up-downs
SPECIFIC WARMUP
Deadlift | 2:00
Setup:
Hands at shoulder width.
Feet between hips and shoulder-width.
Shoulders slightly in front of the bar.
Arch chest up to maintain the lumbar curve.
Heels down.
1 set:
10 deadlifts
Shoulder press | 2:00
Setup:
Standing up tall with feet under the hips.
Bar in the rack position.
Hands outside the shoulders.
Full grip on the bar.
Elbows in front of the bar.
1 set:
10 shoulder presses
Back squat | 2:00
Setup:
Standing tall and fully extended
Bar in the back-rack position.
Feet should be at or slightly wider than shoulder-width apart.
Core braced.
1 set:
10 back squats
BUILD-UP
3 sets:
3-5 reps back squats
WORKOUT
intermediate
Same as Rx’d
beginner
For completion:
3-3-3 back squat
3-3-3 shoulder press
3-3-3 deadlift
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
COOL DOWN
Accumulate:
1:00 foam roll glute/side
1:00 figure-4 stretch/side