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230918

CrossFit Montgomery – CF

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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

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Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

30 Strict 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