Categories
Workouts

CF – Thu, Dec 7

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

Categories
Workouts

231207

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)

WORKOUT

MINI ROUND

1 set:

6 alternating kettlebell step-ups

5 toes-to-bars

4 calorie-row

3 strict handstand push-ups

()

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

For time:

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

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.

COOL DOWN

3 sets:

:30 left-side straddle stretch

:30 right-side straddle stretch

Categories
Workouts

CF – Thu, Dec 7

CrossFit Montgomery – CF

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.