CrossFit Montgomery – CF
GENERAL WARMUP
THE CROSSFIT WARM-UP | 10:00
sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
SKILL WORK
SKILL WORK | 8:00
Athletes should rest :30-1:00 between sets of shoulder taps.
10 plank shoulder taps – Keep the hips level, press one hand down into the floor to lift the other hand away from it.
10 partial handstand shoulder taps – Elevate the feet on the wall to create a 45-degree angle with the body. Keep the feet together and perform shoulder taps.
Handstand shoulder taps – Maintain STRAIGHT and locked-out support arm with the stomach close to the wall, but not touching it (this can be the athlete’s first set of work towards their 40 reps).
Metcon (Checkmark)
Accumulate:
40 alternating handstand shoulder taps
– Stomach facing the wall.
SPECIFIC WARMUP
TOES-TO-BAR | 7:00
:15 kip swings = Start from a dead hang. Use the shoulders to push the chest forward and pull it behind the bar quickly.
5 kipping leg raises, hip-level = Start with 3 small kips and then raise the legs to hip height without bending the knees OR sacrificing the kip swing.
5 kipping leg raises, eye-level or toes-to-bar – Lift the legs higher if possible. Aim for eye level or toes touching the bar, but maintain the kip swing and a straight leg.
5 kipping knee raises, hip level – Utilize the same kip swing, but bend the knees up into the stomach as the shoulders track backward.
5 knees-to-armpits – Press down harder and faster against the bar to elevate the knees up to the armpits without sacrificing the kip swing.
5 toes-to-bars – Kick the legs straight at the top of the knee-to-armpit, then pull the heels down aggressively to maintain the kip swing.
MINI-ROUND | 3:00
1 set with a partner:
16 toes-to-bars
6 wall walks
WORKOUT
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Metcon (Time)
RX
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
INTERMEDIATE
3 rounds for time with a partner:
40 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
BEGINNER
3 rounds for time with a partner:
30 hanging knee raises
12 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.
COOL DOWN
STRETCHING | 5:00
Accumulate:
1:00 banded shoulder stretch/side