CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 Samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run
1 set:
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run
1 set:
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run
SPECIFIC WARMUP
KB Swing Review :
10 KB low swings (Heels stay glued to the floor, hips go back as the chest goes forward)
10 KB swings to eye level (Keep the heels down 100% of the movement, hips still go back, but now squeeze and stand faster to elevate the KB to eye level)
8 KB swings overhead (Use the legs to “toss” the KB overhead (but without letting go of the KB))
8 KB swings, fast (Use the arms to pull and punch faster on the way up and pull down faster on the descent for a quicker cycle time)
PULL-UP REVIEW :
5-10 kip swingsKeep the feet straight and use the shoulders to move the body forward and backward.
3 kip swings + 3 kips (3 small swings then 3 bigger swings via a stronger and faster press down against the bar)
2 kip swings + 1 pull-up + 2 kip swings, twice (Push away from the top of the pull-up to reclaim horizontal momentum. Athletes should attempt both sets unbroken)
3-5 kipping pull-ups (Press down hard on the bar and push away just as hard each rep to maintain the balance of the kip)
MINI ROUND:
200m Run
12 KB Swings
6 Pull-Ups
METCON
()
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
RX
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
INTERMEDIATE
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups
BEGINNER
3 rounds for time:
200-m run
21 KB Swings (18/26 lb)
12 jumping pull-ups
COOL DOWN
SKILL WORK | 6:00
Accumulate:
25 single-leg KB deadlifts/leg
– Use KB from workout.
STRETCHING | 5:00
2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg