Author: CrossFitMGM

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets with a partner:

:30 med-ball chest passes

:30 med-ball underhand tosses

:30 med-ball side passes/side

:30 med-ball squat + throw

– Rest :20 between sets.

SPECIFIC WARMUP

POWER CLEAN | 10:00

10 high hang muscle cleans

10 high hang power cleans

5 deadlift-shrugs

10 power cleans

10 power cleans

BUILD-UP

EMOM 5:

2-3 unbroken power cleans

– Build to 60-70% of 1-rep-max power clean.

HEAVY DAY

RX

For load:

3-3-3-3-3-3-3

Power clean

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Power Clean ( 3-3-3-3-3-3-3)

Lift once every 3:00.

Unbroken sets of 3.

Build to a 3-rep-max.

Start between 60-70% of 1-rep-max clean.

SKILL WORK

Power Clean (1:00 max-rep power cleans
)

– Use 75% of your heaviest set of the day.

COOL DOWN

2 sets:

:30 double-forearm stretch

:30 pigeon stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

200-meter jog

10 single-unders

10 alternating Spiderman + reaches

5 push-ups to downward dog

10 box step-ups

10 single-unders

10 alternating Samson lunges

5 push-ups to downward dog

10 box jumps

10 single-unders

10 alternating scorpion stretches

5 push-ups to downward dog

10 box jump-overs

200-meter run

SKILL WORK

EMOM 6:

:15 jump rope skill practice

– Athlete’s choice of jump rope skill.

SPECIFIC WARMUP

KIPPING PULL-UP | 9:00

Position on the pull-up bar

Kip swings

2 kip swings + 1 kip

2 kip swings + 1 pull-up

2 kip swings + 1 pull-up + 2 kip swings

Multiple pull-ups

WORKOUT PREP

2 rounds:

5 box jump-overs

5 push-ups

5 pull-ups

– Use workout variations.

– Step down from the box.

WORKOUT

Metcon (Time)

RX

5 rounds for time:

20 box jump-overs (20/24 in)

20 push-ups

20 pull-ups

INTERMEDIATE

4 rounds for time:

20 box jump-overs (20/24 in)

20 push-ups

15 pull-ups

BEGINNER

3-4 rounds for time:

15 box jump-overs (12/20 in)

15 hand-elevated push-ups

15 ring rows

COOL DOWN

1 set:

1:00 foam roll calves/side

1:00 standing calf stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:30 jumping jacks

10 dumbbell Romanian deadlifts

10 dumbbell goblet squats

5 single-arm dumbbell shoulder presses/arm

1 set:

:30 up-downs

10 dumbbell bent-over rows/arm

5 single-arm dumbbell thrusters/arm

5 dumbbell windmills/arm

2 set:

:30 burpees

5 dumbbell complexes/arm

– 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill.

SPECIFIC WARMUP

POWER SNATCH | 10:00

Setup

6 deadlift-shrugs

6 muscle snatches

6 overhead squats

6 hang power snatches

6 power snatches

LOAD UP

2 sets:

5 thrusters

5 power snatches

– Each set should be unbroken.

– Rest 1:00 between sets.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

As many rounds as possible in 10 minutes of:

10 thrusters (85/115 lb)

10 power snatches

INTERMEDIATE

As many rounds as possible in 10 minutes of:

10 thrusters (55/75 lb)

10 power snatches

BEGINNER

As many rounds as possible in 10 minutes of:

7 thrusters (35/45 lb)

7 hang power snatches

COOL DOWN

1 set:

1:30 foam roll quads

1:00 couch stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 jumping jacks

10 air squats

10 push-ups

1 set:

10 box step-ups

10 wall-ball front squats

10 up-downs

1 set:

10 box jump-overs

10 wall-ball push presses

5 burpees

MINI ROUND

1 round:

10 wall-ball shots

10 lateral burpee box jump-overs

– Use workout loads and movement variations.

WORKOUT

24.2 Qualifier (Time)

RX

3 rounds for time:

50 wall-ball shots (14/20 lb) (9/10 ft)

50 lateral burpee box jump-overs (20/24 in)

Time CAP: 20:00

INTERMEDIATE

3 rounds for time:

50 wall-ball shots (10/14 lb) (9/10 ft)

50 lateral burpee box jump-overs (20/24 in)

Time CAP: 20:00

BEGINNER

3 rounds for time:

20 wall-ball shots (6/10 lb) (9/10 ft)

20 lateral burpee box step-overs (12/20 in)

Time CAP: 20:00

COOL DOWN

2 sets:

:30 frog stretch

:30 couch stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 pulls on the rower (easy pace)

5 elbow-to-instep/leg

10 box step-ups

1 set:

10 pulls on the rower (moderate pace)

5 jumping air squats

10 dumbbell box step-ups

1 set:

10 pulls on the rower (fast pace)

5 up-downs

10 dumbbell box step-ups

SPECIFIC WARMUP

POWER SNATCH | 6:00

Setup

4 deadlift-shrugs

4 muscle snatches

4 hang power snatches

4 power snatches

4 power snatches, workout load

MINI ROUND

2 sets:

:20 snatches (workout weight)

:20 rowing for calories

:20 dumbbell box step-ups (workout weight/height)

– Use workout load.

– No rest between movements, rest 1:00 between sets.

WORKOUT

24.1 Qualifer (AMRAP – Reps)

RX

4 rounds for max reps:

1 minute of snatches (85/135 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (35/50 lb) (20/20 in)

1 minute of rest

INTERMEDIATE

4 rounds for max reps:

1 minute of snatches (75/115 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (20/35 lb) (20/20 in)

1 minute of rest

BEGINNER

4 rounds for max reps:

1 minute of snatches (35/45 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (10/15 lb) (12/20 in)

1 minute of rest

COOL DOWN

1 set:

1:00 double-forearm stretch

1:00 seated hamstring stretch

CrossFit Montgomery – CF

GENERAL WARMUP

RUN WARM-UP | 3:00

1 set:

400-meter run

Suggested penalty movements:

20 mountain climbers

5 burpees

20 jumping jacks

10 air squats

DYNAMIC WARM-UP | 2:00

1 set:

5 elbow-to-instep/side

20 alternating shoo the turtles

SPECIFIC WARMUP

KETTLEBELL SWING | 6:00

10 kettlebell deadlifts

10 Russian kettlebell swings

5 kettlebell swings

8 kettlebell swings

SINGLE-KETTLEBELL FARMERS CARRY | 3:00

1 set:

50-meter single-kettlebell farmers carry

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

400-m run

25 KB swings (53/70 lb)

200-m single-KB farmers carry

INTERMEDIATE

AMRAP 20:

400-m run

50 KB swings (35/53 lb)

200-m single-KB farmers carry

BEGINNER

AMRAP 20:

200-m run

30 KB swings (18/26 lb)

200-m single-KB farmers carry

COOL DOWN

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

SPECIFIC WARMUP

SKILL WORK | 8:00

10 plank shoulder taps

10 pike shoulder taps

Handstand shoulder taps

Accumulate:

40 alternating shoulder taps

– Advanced: Wall-facing handstand shoulder taps

– Intermediate: Pike shoulder taps

– Beginner: Plank shoulder taps

TOES-TO-BAR | 7:00

:15 kip swings

5 kipping leg raises, hip-level

5 kipping leg raises, eye-level or toes-to-bar

5 kipping knee raises, hip level

5 toes-to-bars

MINI ROUND

1 set:

10 toes-to-bars

4 wall walks

WORKOUT

Metcon (Time)

RX

3 rounds for time with a partner:

40 toes-to-bars

12 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

INTERMEDIATE

3 rounds for time with a partner:

24 knees-to-armpits

8 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

BEGINNER

3 rounds for time with a partner:

24 hanging knee raises

8 inch worms

– One athlete works at a time. Athletes may alternate as they see fit.
Each partner must do atleast 2 reps

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

SPECIFIC WARMUP

SKILL WORK | 8:00

10 plank shoulder taps

10 pike shoulder taps

Handstand shoulder taps

Accumulate:

40 alternating shoulder taps

– Advanced: Wall-facing handstand shoulder taps

– Intermediate: Pike shoulder taps

– Beginner: Plank shoulder taps

TOES-TO-BAR | 7:00

:15 kip swings

5 kipping leg raises, hip-level

5 kipping leg raises, eye-level or toes-to-bar

5 kipping knee raises, hip level

5 toes-to-bars

MINI ROUND

1 set:

10 toes-to-bars

4 wall walks

WORKOUT

Metcon (Time)

RX

3 rounds for time:

30 toes-to-bars

10 wall walks

INTERMEDIATE

3 rounds for time:

30 knees-to-armpits

8 wall walks

BEGINNER

3 rounds for time with a partner:

30 hanging knee raises

8 inch worms

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

Each drill 25 feet down and back:

Jog

High knee karaoke

Knee to chest

Lunge with a torso twist

High knees

Butt kickers

SPECIFIC WARMUP

SINGLE-LEG SQUAT | 10:00

Reverse lunge

Long reverse lunge

Elevated reverse lunge

Single-leg squat to box

Heel hook squat

MINI ROUND

2 rounds for time:

100-meter run

6 alternating single-leg squats

WORKOUT

Metcon (Time)

RX

5 rounds for time:

400-m run

20 alternating single-leg squats

INTERMEDIATE

5 rounds for time:

400-m run

10 alternating single-leg squats to target (20 in)

BEGINNER

5 rounds for time:

200-m run

10 air squats

COOL DOWN

1:00 foam roll quads

1:00 couch stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

Each drill 25 feet down and back:

Jog

High knee karaoke

Knee to chest

Lunge with a torso twist

High knees

Butt kickers

SPECIFIC WARMUP

SINGLE-LEG SQUAT | 10:00

Reverse lunge

Long reverse lunge

Elevated reverse lunge

Single-leg squat to box

Heel hook squat

MINI ROUND

2 rounds for time:

100-meter run

6 alternating single-leg squats

WORKOUT

Metcon (Time)

RX

5 rounds for time:

400-m run

40 alternating single-leg squats

INTERMEDIATE

5 rounds for time:

400-m run

20 alternating single-leg squats to target (20 in)

BEGINNER

5 rounds for time:

200-m run

20 air squats

COOL DOWN

1:00 foam roll quads

1:00 couch stretch/side