CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
1:00 jumping jacks
10 Samson stretch lunge/leg
1:00 burpees
Perform the jumping jacks and burpees with a pacing of :20 slow, :20 moderate, and :20 fast.
SPECIFIC WARMUP
HANDSTAND PUSH-UP (10)
3 pike push-ups (floor) – (Line of action: start with the ears between the arms, press the elbows toward the knees, and touch the head on the ground in front of the hands (tripod))
3 pike push-ups (box) – (Line of action: increase the difficulty by elevating the feet onto a box)
1 wall walk + handstand hold – (Keep the feet together with the hands in line with the shoulders and nose to the wall at the top)
2 handstand push-up negatives – (Line of action and control: take 3-5 seconds to track the head into the tripod position at the bottom, then come off of the wall)
3 x 3-5 kipping handstand push-ups – (The kip: in the tripod position, lower the knees below the hips, then kick hard toward the ceiling and press)
PUSH PRESS REVIEW (7)
3-5 dip-drives, slow – (Vertical torso: push the knees forward to dip with a vertical torso and then stand back up gently)
3-5 dip-drives, fast – (Speed: dip gently and THEN drive through the heels quickly)
8-10 push presses – (Timing: use the legs to “launch” the bar off the shoulders and then finish the press with the arms)
8-10 push presses – (Speed: squeeze the ribs down and in while performing a faster dip-drive to create momentum)
LOADING (6)
~5:00 + the break to build in load while performing several handstand push-ups after each set
3 sets:
3-5 push presses (building)
3-5 handstand push-ups
– Rest 1:00-1:30 between sets.
HEAVY DAY
RX
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of handstand push-ups.
INTERMEDIATE
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of piked push-ups.
BEGINNER
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of push-ups, from the knees if needed.
()
Push Press (Record last set load from above)
Metcon (5 Rounds for reps)
HSPU
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/side