2019-08-13

CrossFit Montgomery – CF

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Warm-up

General:

250m row

200m run

10 kb swings

10 sit ups

10 boot strappers

10 air squats

pvc sequence

specific:

ankle warm-up –

–for 1:00 alternate between calf raise/shin raise (rocking back on to heels) hold each position for 5 seconds. can use rig for support

–with band around the rig, put band at the top of your foot, floss back and forth trying to get your knee out past your toes while keeping your heel down, 15-20 reps each leg

hip warm-up –

–on box – 3 position hip stretch. shin straight across box, stretch 10 seconds towards knee, 10 seconds towards shin, 10 seconds toward foot. repeat 2x per leg.

Skill

10:00 –

Pistol Progressions:

Narrow Squat

Toenail spot

Single Leg Ankle Spot

Narrow Squat to Single Leg Stand

Pistols

You can also do a single leg squat to a box/bench

You can do a single leg squat on a box, with the other leg hanging off.

Can use weights to help with your balance, you can also squat using the rig for assistance.

Metcon

A: Metcon (3 Rounds for reps)

5:00 AMRAP –

14 Front Rack Lunges, total (95/65)

10 Push Presses (same weight)

8 box jumps (24/20)

*top of each minute: 100m run

*start with front rack lunge. run at 1:00, 2:00, 3:00, 4:00

*run does not count towards reps

2:00 rest

5:00 AMRAP

12 front rack lunges, total (115/80)

8 push presses (same weight)

6 box jumps (24/20)

*top of each minute: 100m run

*start with front rack lunge. run at 1:00, 2:00, 3:00, 4:00

*run does not count towards reps

2:00 rest

5:00 AMRAP

10 front rack lunges, total (135/95)

6 push presses (same weight)

4 box jumps (24/20)

*top of each minute: 100m run

*start with front rack lunge. run at 1:00, 2:00, 3:00, 4:00

*run does not count towards reps

Mobility

ankle and hip mobility

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