CrossFit Montgomery – CF
GENERAL WARMUP
400-meter run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
200-meter run (moderate pace)
3 rounds:
5 scap pull-ups
10 alternating right/left plank shoulder taps to down dog
10 bootstrappers
200-meter run (fast/stride)
SPECIFIC WARMUP
DUMBBELL DEADLIFT | 6:00
Setup
Weight in heels
Neutral spine
Active shoulders
Straight dumbbell path
Constant torso angle
PRACTICE AND BUILD UP | 4:00
3 sets:
9 dumbbell deadlifts
– increase dumbbell load to workout weight.
BOX STEP-UP | 4:00
8 alternating step-ups, slow Stand fully on each leg before assisting with the other and step down.
8 alternating box step-ups, faster
MINI ROUND
5 dumbbell deadlifts
8 box step-ups
WORKOUT
Metcon (Time)
RX
For time:
21-15-9
DB deadlifts (35/50 lb)
42-30-18
Box step-ups (20/24 in)
INTERMEDIATE
For time:
21-15-9
DB deadlifts (20/35 lb)
42-30-18
Box step-ups (20/24 in)
BEGINNER
For time:
21-15-9
DB deadlifts (10/15 lb)
Box step-ups (12/20 in)
– Use two dumbbells.
COOL DOWN
:30 bent-arm pec stretch/side
1:00 couch stretch/side