Categories
Workouts

241003

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

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 Maintain lumbar curve.

LOAD UP

4 sets:

3 deadlifts

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

HEAVY DAY

RX

For load:

3-3-3-3-3

Deadlift

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:

5-5-5-5-5

Deadlift

Deadlift (3-3-3-3-3)

COOL DOWN

:30 standing hamstring stretch/leg

1:00 table-top stretch

Categories
Workouts

2409224

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN