CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
Complete as many movements as possible until roughly 5:00 have passed, then perform a second 100-m run.
1 set:
100-m jog
25-ft toy soldiers
25-ft walking lunges
25-ft high knees
25-ft butt kickers
25-ft shoo the turtles
25-ft spiderman lunges
25-ft bear crawl
25-ft burpee + broad jump
100-m jog
SPECIFIC WARMUP
SINGLE-LEG SQUAT | 4:00
PROGRESSION FOCUS
6 alternating reverse lunges Driving through the front foot with minimal back foot involvement.
6 alternating single-leg squats to a box or target Hips go back to the target and the knee tracks the toes.
6 foot-behind-heel single-leg squats Wrap the toe behind the heel and push both knees forward to squat below parallel.
6 alternating single-leg squats or scaling option Practice the movement that the athlete is going to perform in the workout.
SKILL WORK
SKILL WORK | 10:00
Beginners: 2-4 reps/minute.
Intermediates: 4-8 reps/minute.
Advanced: 8-12 reps/minute.
EMOM 8:
:20-:30 single-leg squat practice
MINI ROUND
1 set:
100-m run (slow)
:20 plank hold
– :15 rest.
200-m run (fast)
:20 plank hold
WORKOUT
()
Metcon (Time)
RX
4 rounds for time:
1:00 cumulative plank hold
400-m run
INTERMEDIATE
Same as Rx’d
BEGINNER
4 rounds for time:
:30 cumulative plank hold
300-m run
COOL DOWN
STRETCHING | 6:00
2 sets:
:30 cobra stretch
:30 seated pike stretch/leg