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231004

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

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