CrossFit Montgomery – CF
GENERAL WARMUP
PROGRESSIVE WARM-UP | 8:00
1 set:
:30 row (slow)
10 reverse lunges
10 hollow rocks
10 knee push-ups
1 set:
:30 row (moderate)
10 reverse lunges
10 tuck-ups
5-10 push-ups
1 set:
:30 row (hard)
10 reverse lunges
5-10 strict knee raises
5-10 pike push-ups (floor)
SPECIFIC WARMUP
KETTLEBELL STEP-UP | 3:00
1 set:
8 alternating step-ups
8 alternating kettlebell step-ups (light)
8 alternating kettlebell step-ups (workout weight) TOES-TO-BAR | 6:00
Spend 1:00 at each step.
PROGRESSION FOCUS
Setup “Hands outside shoulder width, pull down on the bar, and squeeze the stomach.”
3 kip swings “Quickly push the shoulders forward and pull the shoulders back.”
2 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.”
5 toes-to-bars “Pull the feet down quickly and arch hard into the next rep.”
SPECIFIC WARMUP
STRICT HANDSTAND PUSH-UP | 7:00
PROGRESSION FOCUS
3 pike push-ups, floor Push the head forward of the hands on the descent, then press and push the head through the arms.
3 pike push-ups, box Elevate the hips higher to increase the difficulty of the press, but maintain the same line of action.
1-3 strict handstand push-ups Lower with control, gently tap the head, then press fast.
3-5 strict handstand push-ups Lower more quickly, but still with control.
MINI ROUND
1 set:
6 alternating kettlebell step-ups
5 toes-to-bars
4 calorie-row
3 strict handstand push-ups
WORKOUT
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COOL DOWN
3 sets:
:30 left-side straddle stretch
:30 right-side straddle stretch
Metcon (Time)
RX
30 KB step-ups (53/70 lb) (20 in)
30 toes-to-bars
22/30-calorie row
30 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
INTERMEDIATE
30 KB step-ups (35/53 lb) (20 in)
30 toes-to-bars
22/30-calorie row
15 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
BEGINNER
For time:
20 KB step-ups (18/26 lb) (20 in)
20 kipping knee raises
15/20-calorie row
20 pike push-ups
15/20-calorie row
20 kipping knee raises
20 KB step-ups
– Hold the KB on the shoulder.
CAP 18 MINUTES