CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
15 jumping jacks
10 sit-ups, tuck-ups, or V-ups
5 wide stance inchworm + push-ups
SPECIFIC WARMUP
KNEES-TO-ELBOWS | 5:00
Setup
5 kip swings
2 kip swings + 2 hanging knee raises
2 kip swings + 1-3 knees-to-armpits
3-5 knees-to-elbows
DEADLIFT | 5:00
:20 setup hold
5 deadlifts
5 deadlifts
5 deadlifts
SUMO DEADLIFT HIGH PULL | 5:00
5 sumo deadlifts
5 deadlift-shrugs
5 sumo deadlift high pulls
10 sumo deadlift high pulls
SKILL WORK
Every 2:00 for 5 sets:
3 sumo deadlifts
2 sumo deadlift + shrugs
1 sumo deadlift high pull
– Build in load if the technique is sound.
MINI ROUND
1 set:
5 knees-to-elbows
10 deadlifts
5 knees-to-elbows
10 sumo deadlift high pulls
– Use workout loads and variations.
WORKOUT
Metcon (Time)
RX
For time:
50 deadlifts (65/95 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.
INTERMEDIATE
For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-armpits.
BEGINNER
For time:
30 deadlifts (35/45 lb)
30 sumo deadlift high pulls
– Every minute including the start, complete 5 hanging knee raises.
COOL DOWN
3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch