CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP (10:00)
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:20 single-unders
1 set:
10 KB deadlifts
10 alternating scorpion stretches
:20 single-unders
1 set:
10 KB good mornings
20 alternating reverse lunges
:20 double-unders or single-unders
SPECIFIC WARMUP
KETTLEBELL SWING REVIEW AND PRACTICE (9:00)
5 KB deadlifts (Maintain a flat back and drive the heels into the ground throughout the range of motion)
5 single-arm KB swings/arm (Get momentum started using the lower body. Drive the heels down, stand up fast, and squeeze your glutes and thighs)
5 KB swings to shoulder height (Push the KB away from the body with the hips and maintain a neutral back position as the KB comes back down between the legs)
5 full range of motion KB swings (More aggressive drive with the hips and pull the KB down from the top of the swing)
3 sets:
5 KB swings
– Build in load each set to workout weight.
JUMPING LUNGE REVIEW (4:00)
1 set:
6 alternating reverse lunges
6 alternating jumping lunges
MINI ROUND (3:00)
1 round:
6 KB swings
6 jumping lunges
METCON
()
Metcon (2 Rounds for reps)
RX
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
INTERMEDIATE
AMRAP 5:
30 KB swings (26/35 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (26/35 lb)
20 jumping lunges
BEGINNER
AMRAP 5:
15 KB swings (12/18 lb)
10 reverse lunges
Rest 5:00, then…
AMRAP 5:
15 KB swings (12/18 lb)
10 reverse lunges
Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
COOL DOWN
SKILL WORK (6:00)
Accumulate:
30 KB Turkish get-ups
STRETCHING (4:00)
Accumulate:
1:00 banded shoulder stretch/side