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230811

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