Announcements
SATURDAY WORKOUT TIME CHANGED TO 9:00AM
CrossFit Montgomery – CF
GENERAL WARMUP
PARTNER MED BALL GAME (5)
AMRAP 5:
Walk 50 ft (15 m) with med ball
10 lunges
Walk 50 ft (15 m) with med ball
5 thrusters
Walk 50 ft (15 m) with med ball
5 deadlifts
Walk 50 ft (15 m) with med ball
5 shoulder presses
Partners must hold the med ball between them with the PVCs and perform all movements without dropping the med ball/
SPECIFIC WARMUP
WALL-BALL SHOT REVIEW (2)
2-3 rounds:
4 wall-ball shots
KB SWING PRACTICE (7)
10 KB deadlifts – (Back flat and drive through the heels)
5 single-arm KB swings – ((chest height)/armUse the hips to create momentum)
10 Russian KB swings – (Pull the chest up away from the KB, drive the heels into the ground, and use an aggressive hip drive)
10 full KB swings – (Hit full extension with the arms locked and KB overhead)
DEADLIFT REVIEW (7)
Hands outside shoulder width – (Hold the bar and widen your grip until the thumbs barely touch the thighs)
Feet between hips and shoulder-width – (Jump up and down 3x and then hold the landing and point your feet straight)
Shoulders slightly in front of the bar – (Push the shoulders forward of the bar and slide it down the leg to mid-shin)
Neutral spine – (Without dropping the hips, push the chest up and arch the back)
Weight in the heels – (Wiggle the toes without rocking backward)
WORK OUT PREP (5)
2-3 rounds:
3 deadlifts
4 wall-balls
6 KB swings
– Build up to workout weight for all movements.
WORKOUT
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Metcon (Time)
RX
30 deadlifts (155/225 lb)
40 wall-ball shots (14/20 lb) (9/10 ft)
50 KB swings (35/53 lb)
INTERMEDIATE
30 deadlifts (135/185 lb)
40 wall-ball shots (10/14 lb) (9/10 ft)
50 KB swings (26/35 lb)
BEGINNER
20 deadlifts (75/115 lb)
30 wall-ball shots (10/14 lb) (8/9 ft)
40 KB swings (18/26 lb)
10 Minute CAP
COOL DOWN
SKILL WORK (8)
For completion:
200-m KB suitcase carry, left
200-m KB suitcase carry, right
– Rest as needed, but not more than 2 times per 200 m.
STRETCHING (4)
2 sets:
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right