CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 16:00
500 meters on machine of choice
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
1 set:
10 box step-ups
10 elevated push-ups on the box
1 set:
10 box step up and overs
10 plank shoulder taps
1 set:
10 box jump-overs
10 pike shoulder taps on the box
1 set:
10 box jump-overs
10 pike handstand push-ups on the box
SPECIFIC WARMUP
HANDSTAND PUSH-UP REVIEW | 12:00
3 pike push-ups (floor) – Line of action: start with the ears between the arms, press the elbows toward the knees, and touch the head on the ground in front of the hands (tripod).
3 pike push-ups (box) – Line of action: increase the difficulty by elevating the feet onto a box.
1 wall walk + handstand hold – Keep the feet together with the hands in line with the shoulders and nose to the wall at the top.
2 handstand push-up negatives – Line of action and control: take 3-5 seconds to track the head into the tripod position at the bottom, then come off of the wall.
3 x 3-5 kipping handstand push-ups – The kip: in the tripod position, lower the knees below the hips, then kick hard toward the ceiling and press.
PROVE IT ROUND
1 set:
5 handstand push-ups
5 box jump-overs (workout height)
WORKOUT
()
Metcon (Time)
RX
For time:
40 box jump-overs (20/24 in)
20 handstand push-ups
30 box jump-overs
15 handstand push-ups
20 box jump-overs
10 handstand push-ups
10 box jump-overs
5 handstand push-ups
– Step down from the box.
INTERMEDIATE
For time:
40 box jump-overs (20/24 in)
20 pike push-ups
30 box jump-overs
15 pike push-ups
20 box jump-overs
10 pike push-ups
10 box jump-overs
5 pike push-ups
– Step down from the box.
BEGINNER
For time:
20 box step-overs (20/24 in)
20 hand-elevated push-ups
15 box step-overs
15 hand-elevated push-ups
10 box step-overs
10 hand-elevated push-ups
5 box step-overs
5 hand-elevated push-ups
– Step down from the box.
CAP 10 Minutes
COOL DOWN
STRETCHING | 5:00
1 set:
:30 banded overhead tricep stretch/side
:30 banded overhead lat stretch/side