Categories
Workouts

231127

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 10:00

2 sets:

10 alternating spiderman stretches

10 alternating toy soldiers

10 alternating plank reach-throughs

10 alternating single-leg V-ups

2 sets:

:40 KB swings to eye level

– Rest :20.

:40 burpees

– Rest :20.

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL | 9:00

Setup Knees – track over the toes, shoulders in front of the bar, weight in the heels, neutral spine.

3 sumo deadlifts – Knees pull back as the bar/chest rise on the ascent, delay the knee bend until below the knee on the way down.

3 deadlift-shrugs, slow – Squeeze the glutes at the top, and THEN shrug the shoulders.

3 deadlift-shrugs, fast – Maintain the timing of the shrug, but squeeze the glutes faster.

3 sumo deadlift high pulls – Squeeze the glutes with a straight arm and THEN pull the elbows high and outside. 3 sumo deadlift high pulls Straighten the arms with the glutes squeezed and then lean forward over the bar to return to the setup.

2 sets:

5 sumo deadlift high pulls

– Athletes must perform the second set at workout weight and clearly be able to continue if desired for another 5+ reps.

TOES-TO-BAR | 10:00

Setup – “Hands outside shoulder width, pull down on the bar, and squeeze the stomach.”

Kip swings – “Quickly push the shoulders forward and pull the shoulders back.”

k2 Kip swings + 2 knees above hips – “As the shoulders pull back, pull the knees to the chest.”

2 kip swings + 2 knees-to-armpits “- Press down against the bar as the knees rise.”

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar – “Kick the legs straight as the knees touch the chest.”

Toes-to-bars – “Pull the feet down quickly and arch hard into the next rep.”

WORKOUT

Metcon (Time)

RX:

21-15-9:

Sumo deadlift high pulls (75/115 lb)

Toes-to-bars

INTERMEDIATE

21-15-9: Sumo deadlift high pulls (55/75 lb)

Knees-to-elbows

BEGINNER

15-12-9: Sumo deadlift high pulls (35/45 lb)

Knees-above-hips

SKILL WORK

EMOM 10:

5 barbell good mornings

STRETCHING

Accumulate:

2:00 reach, roll, and lift

Categories
Workouts

231127

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 10:00

2 sets:

10 alternating spiderman stretches

10 alternating toy soldiers

10 alternating plank reach-throughs

10 alternating single-leg V-ups

2 sets:

:40 KB swings to eye level

– Rest :20.

:40 burpees

– Rest :20.

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL | 9:00

Setup Knees – track over the toes, shoulders in front of the bar, weight in the heels, neutral spine.

3 sumo deadlifts – Knees pull back as the bar/chest rise on the ascent, delay the knee bend until below the knee on the way down.

3 deadlift-shrugs, slow – Squeeze the glutes at the top, and THEN shrug the shoulders.

3 deadlift-shrugs, fast – Maintain the timing of the shrug, but squeeze the glutes faster.

3 sumo deadlift high pulls – Squeeze the glutes with a straight arm and THEN pull the elbows high and outside. 3 sumo deadlift high pulls Straighten the arms with the glutes squeezed and then lean forward over the bar to return to the setup.

2 sets:

5 sumo deadlift high pulls

– Athletes must perform the second set at workout weight and clearly be able to continue if desired for another 5+ reps.

TOES-TO-BAR | 10:00

Setup – “Hands outside shoulder width, pull down on the bar, and squeeze the stomach.”

Kip swings – “Quickly push the shoulders forward and pull the shoulders back.”

k2 Kip swings + 2 knees above hips – “As the shoulders pull back, pull the knees to the chest.”

2 kip swings + 2 knees-to-armpits “- Press down against the bar as the knees rise.”

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar – “Kick the legs straight as the knees touch the chest.”

Toes-to-bars – “Pull the feet down quickly and arch hard into the next rep.”

WORKOUT

Metcon (Time)

RX:

21-15-9:

Sumo deadlift high pulls (75/115 lb)

Toes-to-bars

INTERMEDIATE

21-15-9: Sumo deadlift high pulls (55/75 lb)

Knees-to-elbows

BEGINNER

15-12-9: Sumo deadlift high pulls (35/45 lb)

Knees-above-hips