Day: September 12, 2024

Categories
Workouts

240913

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

:15 arm circles forward

:15 arm circles backward

10 scap pull-ups

6 Samson stretch lunges

6 alternating step-ups

4 burpees

4 box jumps

– Use a low box.

2 sets:

5-10 ring rows or 1-5 strict pull-ups

:20 box jumps

– Use a workout height box.

SPECIFIC WARMUP

Kettlebell reverse lunge | 4:00

8 alternating reverse lunges

8 suitcase kettlebell reverse lunges, light

6 suitcase kettlebell reverse lunges, workout weight

Lunge test | 1:00

In :30 or less:

15 suitcase kettlebell reverse lunges

– Time cap at :30.

Chest-to-bar pull-up | 6:00

5 kip swings + 3 kips

5 kipping pull-ups

3 chest-to-bar pull-ups

1:00 chest-to-bar pull-up practice

Pull-up test | 1:00

1 set:

15 unbroken chest-to-bar pull-ups

Burpee box jump | 4:00

3 burpee box jumps, slow

3 burpee box jumps, moderate

3 burpee box jumps, fast extension on top of the box.

Burpee box jump test | 2:00

In 1:30 or less:

15 burpee box jumps

– Time cap at 1:30.

WHY THOUGH? (Time)

rx

9-12-15-18-21 reps for time of:

Suitcase KB reverse lunges (53/70 lb)

Kipping chest-to-bar pull-ups

Burpee box jumps (24/30 in)

intermediate

6-9-12-15-18 reps for time of:

Suitcase KB reverse lunges (35/53 lb)

Kipping pull-ups

Burpee box jumps (20/24 in)

beginner

3-6-9-12-15 reps for time of:

Suitcase KB reverse lunge (26/35 lb)

Ring rows

Burpee box step-ups (12/20 in)
– Use one kettlebell

COOL DOWN

1:00 pigeon pose/leg

Categories
Workouts

240913

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

Course-loop jog

5 plate deadlifts

5 shoulder presses

5 plate good morning (at the chest)

5 plate good morning (on upper back)

:20 Samson stretch/side

SPECIFIC WARMUP

Plate carry | 2:00

1 round:

:10 suitcase hold, right

:10 suitcase hold, left

:10 shoulder hold, right

:10 shoulder hold, left

:10 head hold

:10 bear hold

– Prioritize a smooth transition between holds.

WORKOUT PREP

3 rounds:

50-ft plate carry

– 25 ft out and back.

– Change hold variety with each length.

WORKOUT

MY DIAMONDS ARE TOO TIGHT (AMRAP – Reps)

rx

On a 30:00 clock, complete as many

reps as possible of:

Plate carry (45/55 lb)

intermediate

On a 30:00 clock, complete as many

reps as possible of:

Plate carry (35/45 lb)

beginner

On a 30:00 clock, complete as many

reps as possible of:

Plate carry or medicine ball (10/15 lb)

– Rest for 2:00 before starting a new lap.

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot