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231109

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

Complete as many movements as possible until roughly 5:00 have passed, then perform a second 100-m run.

1 set:

100-m jog

25-ft toy soldiers

25-ft walking lunges

25-ft high knees

25-ft butt kickers

25-ft shoo the turtles

25-ft spiderman lunges

25-ft bear crawl

25-ft burpee + broad jump

100-m jog

SPECIFIC WARMUP

SINGLE-LEG SQUAT | 4:00

PROGRESSION FOCUS

6 alternating reverse lunges Driving through the front foot with minimal back foot involvement.

6 alternating single-leg squats to a box or target Hips go back to the target and the knee tracks the toes.

6 foot-behind-heel single-leg squats Wrap the toe behind the heel and push both knees forward to squat below parallel.

6 alternating single-leg squats or scaling option Practice the movement that the athlete is going to perform in the workout.

SKILL WORK

SKILL WORK | 10:00

Beginners: 2-4 reps/minute.

Intermediates: 4-8 reps/minute.

Advanced: 8-12 reps/minute.

EMOM 8:

:20-:30 single-leg squat practice

MINI ROUND

1 set:

100-m run (slow)

:20 plank hold

– :15 rest.

200-m run (fast)

:20 plank hold

WORKOUT

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Metcon (Time)

RX

4 rounds for time:

1:00 cumulative plank hold

400-m run

INTERMEDIATE

Same as Rx’d

BEGINNER

4 rounds for time:

:30 cumulative plank hold

300-m run

COOL DOWN

STRETCHING | 6:00

2 sets:

:30 cobra stretch

:30 seated pike stretch/leg