CrossFit Montgomery – CF
GENERAL WARMUP
PROGRESSIVE WARM-UP | 9:00
1 set:
15 jumping jacks
15 unweighted good mornings
5 up-downs + jump
10 walking lunge steps (slow)
1 set:
15 jumping jacks
10 empty bar good mornings
5 burpees (no jump)
10 walking lunge steps (moderate)
1 set:
15 jumping jacks
10 sumo stance empty bar good mornings
5 burpee + jump
10 walking lunge steps (fast)
SPECIFIC WARMUP
HANDSTAND WALK REVIEW | 10:00
Spend 5:00 on the shoulder taps, 2:00 on the walk-to-wall drill, and 3:00 practicing handstand walks.
10 plank shoulder taps – Tap the opposite shoulder without letting the hips elevate or sway side-to-side.
10 handstand shoulder taps – Wall walk up to a stomach-to-wall handstand and tap the opposite shoulder.
10 handstand shoulder taps – Kick up to the wall into a back-to-wall handstand and tap the opposite shoulder with the feet held together.
Walk-to-wall drill – Kick up several feet away from the wall and slowly lift the hands to walk towards the wall.
Handstand walk practice – Kick up into a controlled fall where the legs pull the body forward and the hands smoothly follow with controlled steps.
SUMO DEADLIFT HIGH PULL REVIEW | 6:00
5 sumo deadlifts – Drive the knees out over the toes and graze the bar up the thighs to stand.
5 deadlift-shrugs – Squeeze the legs and glutes straight, and THEN shrug the shoulders.
5 sumo deadlift high pulls – Deadlift the bar to the thighs first, then squeeze the glutes and shrug hard to pull the bar up to the collar bones.
5 sumo deadlift high pulls – Perform the SDLHP and then extend the arms fully before lowering the bar to the setup.
BUILD UP | 3:00
2 sets:
5 unbroken sumo deadlift high pulls
MINI ROUND
1 set:
7 sumo deadlift high pulls
12 walking lunges
20-ft handstand walk
WORKOUT
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Metcon (Time)
RX
3 rounds for time:
20 sumo deadlift high pull (55/75 lb)
30 walking lunges
40-ft handstand walk
INTERMEDIATE
3 rounds for time:
10 sumo deadlift high pull (55/75 lb)
30 walking lunges
20 alternating shoulder taps (against the wall)
BEGINNER
3 rounds for time:
10 sumo deadlift high pull (35/45 lb)
20 walking lunges
20 alternating shoulder taps (in a plank)
COOL DOWN
STRETCHING | 5:00
1 set:
1:00 pigeon pose/side