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230911

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

ROWING + RUNNING

200-m run (100m Out-and-back).

-then-

:30 row – Keep the chest up and return the arms while the legs are straight.

:30 row – Keep the chest up and hold the end of each stroke for :01.

:30 row – Continue to hold for :01, but push/pull harder to make the fan “louder.”

:30 row – Continue to pull hard, but slowly return to the catch for the next stroke.

:30 row – Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ s/m.

Rest :10 between each row progression

SPECIFIC WARMUP

BARBELL MOVEMENT (10)

5 deadlifts Flat back, line of action

5 shoulder presses Straight bar path

5 push presses Upright torso

5 push jerks Hip extension

5 front squats Chest up, full depth

5 back squats Weight in heels, knees tracking toes

5 overhead squats Locked out arms

5 sumo deadlift high pulls Hip extension, timing

5 squat cleans Sound receiving position

BUILD UP (4)

1-2 rounds:

3 shoulder presses

3 overhead squats

3 sumo deadlift high pulls

3 push presses

3 front squats

3 squat cleans

3 push jerks

3 back squats

3 deadlifts

– Add load each set up to workout weight.

WORKOUT

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9/11 (Time)

RX

2001-m run or row

11 shoulder presses (85/115 lb)

11 overhead squats

11 sumo deadlift high pulls

11 push presses

11 front squats

11 squat cleans

11 push jerks

11 back squats

11 deadlifts

2001-m run or row

INTERMEDIATE

2001-m run or row

11 shoulder presses (65/95 lb)

11 overhead squats

11 sumo deadlift high pulls

11 push presses

11 front squats

11 squat cleans

11 push jerks

11 back squats

11 deadlifts

2001-m run or row

BEGINNER

1000-m run or row

11 shoulder presses (35/55 lb)

11 overhead squats

11 sumo deadlift high pulls

11 push presses

11 front squats

11 squat cleans

11 push jerks

11 back squats

11 deadlifts

1000-m run or row

– If athletes begin the WOD with a row, they finish with a run and vice versa.

COOL DOWN

1 round:

:30 couch stretch/leg

:30 banded pull aparts

:30 leg swings/leg

:30 standing hamstring stretch/leg