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
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