Announcements
SATURDAY WORKOUT TIME CHANGED TO 9:00AM
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP 9:00
1 set:
10 Samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run
1 set:
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run
1 set:
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run
SPECIFIC WARMUP
KB SWING REVIEW 6:00
10 KB low swings – Heels stay glued to the floor, hips go back as the chest goes forward.
10 KB swings to eye level – Keep the heels down 100% of the movement, hips still go back, but now squeeze and stand faster to elevate the KB to eye level.
8 KB swings overhead – Use the legs to “toss” the KB overhead (but without letting go of the KB).
8 KB swings, fast – Use the arms to pull and punch faster on the way up and pull down faster on the descent for a quicker cycle time.
PULL-UP REVIEW 7:00
5-10 kip swings – Keep the feet straight and use the shoulders to move the body forward and backward.
3 kip swings + 3 kips – 3 small swings then 3 bigger swings via a stronger and faster press down against the bar.
2 kip swings + 1 pull-up + 2 kip swings, twice – Push away from the top of the pull-up to reclaim horizontal momentum. Athletes should attempt both sets unbroken.
3-5 kipping pull-ups – Press down hard on the bar and push away just as hard each rep to maintain the balance of the kip.
MINI ROUND 4:00
1 set:
400-m run
12 KB swings
6 unbroken pull-ups
WORKOUT
()
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
COOL DOWN
SKILL WORK 8:00
Accumulate:
30 strict pull-ups
STRETCHING 5:00
2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg