CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
3 sets:
:20 walking lunge steps
:10 hollow hold
:20 bear crawl
:10 superman hold
– Rest :05-:10 between movements.
SPECIFIC WARMUP
HANDSTAND WALK PRACTICE | 12:00
Plank shoulder taps – Practice shifting weight from one hand to the other.
Pike handstand shoulder taps – Continue working the shift utilizing more shoulder strength.
Handstand shoulder taps – With the stomach to the wall, slowly shift the body’s weight from hand to hand to gently lift one arm at a time.
Handstand shoulder taps – With the back to the wall, bring the heels together and squeeze the belly before performing the shoulder taps.
3:00 handstand walk practice – Move the hands slowly as the legs fall forward.
KB SWING REVIEW | 5:00
5 KB deadlifts – Arch the back and drive the heels into the floor to stand.
10 Russian KB swings – Push the shoulders forward and the hips back, then drive the heels through the floor to swing the KB to eye level.
5 KB swings – Swing the arms up and in line with the ears and point the bottom of the KB to the ceiling.
10 KB swings – Cycle the KB quickly by pulling the KB down and swinging it up faster.
WORKOUT
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Metcon (6 Rounds for distance)
RX
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments
Metcon (AMRAP – Reps)
INTERMEDIATE
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max handstand shoulder taps on a wall
BEGINNER
EMOM 12:
Even minutes: 20 KB swings (18/26 lb)
Odd minutes: max plank shoulder taps
COOL DOWN
Metcon (AMRAP – Reps)
Accumulate:
30 Turkish get-ups
Beginner: 10-20 reps at a light or no load
Intermediate: 20-30 reps at a moderate load
Advanced: 30 reps building in load
STRETCHING
STRETCHING | 4:00
1-2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side
1:00 thoracic roll