Announcements
SATURDAY WORKOUT TIME CHANGED TO 9:00AM
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP 8:00
1 round:
20 jumping jacks
10 KB deadlifts
20 jumping jacks
10 KB goblet squats
20 jumping jacks
5 single-arm KB shoulder presses/arm
20 jumping jacks
5 KB windmills/arm
20 jumping jacks
SPECIFIC WARMUP
RUSSIAN KB SWING REVIEW 8:00
10 KB deadlifts – Back flat and drive through the heels.
5 single-arm KB swings (chest height)/arm – Use the hips to create momentum.
10 Russian KB swings – Pull the chest up away from the KB, drive the heels into the ground, and use an aggressive hip drive.
2-3 rounds:
10 KB swings
– Build in load to workout weight.
BOX JUMP-OVER PRACTICE 6:00
Demo each step of the practice work as you move through.
If an athlete can’t move onto the jump-overs, have them do another set of step-overs; this is the scale they’ll use for the workout.
1 round:
4 step-ups
4 step-overs
4 box jump-overs
MINI ROUND 3:00
1 round:
6 Russian KB swings
4 box jump-overs
– Use workout KB load and box height.
WORKOUT
()
Metcon (Time)
RX
3 rounds for time:
40 Russian KB swings (35/53 lb)
20 box jump-overs (20/24 in)
INTERMEDIATE
3 rounds for time:
40 Russian KB swings (26/35 lb)
20 box jump-overs (12/20 in)
BEGINNER
3 rounds for time:
40 Russian KB swings (18/26 lb)
20 box step-overs (12/20 in)
SKILL WORK
Metcon (Time)
Accumulate:
200-m single-arm DB overhead carry
– Switch arms as needed.
COOL DOWN
2 sets:
:30 calf stretch/leg
:30 banded lat stretch/arm
20 banded pull-aparts