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CrossFit Montgomery – CF

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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