CrossFit Montgomery

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set:

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set:

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

10 dumbbell farmers carry walking lunges

SPECIFIC WARMUP

GHD warm-up | 10:00

AMRAP 8:

200-meter run

10 sit-ups

50 mountain climbers

10 GHD hip extensions or unweighted good mornings

SKILL WORK

3 sets:

10-20 GHD sit-ups

– Rest as needed.

MINI ROUND

200-meter run

10 dumbbell farmers carry walking lunges

WORKOUT

Metcon (Time)

RX

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (35/50 lb)

INTERMEDIATE

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (20/35 lb)

BEGINNER

3 rounds for time:

300-m run

16 walking lunges
– Use two dumbbells.

COOL DOWN

1:00 foam roll quadriceps/side

1:00 foam roll glute-med/side

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

CONDITIONING WARM-UP | 4:00

1 set:

2:00 run, bike, row, or ski

1 set:

10 banded squats

10 banded monster walk steps

10 banded pull-downs

BARBELL WARM-UP | 4:00

1 set:

10 Romanian deadlifts

10 hang muscle cleans

5 pause front squats

5 front squats

5 shoulder presses

5 push presses

SPECIFIC WARMUP

CLEAN | 8:00

6 deadlift-shrugs

6 power cleans

6 hang squat cleans

6 squat cleans

6 squat cleans

SPLIT JERK | 5:00

:30 split stance hold (hands overhead)

6 jump and land in split

6 split jerks

BUILD-UP

3 sets:

3 squat cleans

1 jerk

HEAVY DAY

Complex 3 Squat Cleans + 1 Jerk (Weight)

RX

5 sets of the complex for load:

3 squat cleans

1 jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets of the complex:

3 power cleans

2 front squats

2 shoulder-to-overheads

COOL DOWN

1:00 pigeon pose/side

1:00 foam roll upper back

CrossFit Montgomery – CF

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GENERAL WARMUP

CONDITIONING WARM-UP | 4:00

1 set:

2:00 run, bike, row, or ski

1 set:

10 banded squats

10 banded monster walk steps

10 banded pull-downs

BARBELL WARM-UP | 4:00

1 set:

10 Romanian deadlifts

10 hang muscle cleans

5 pause front squats

5 front squats

5 shoulder presses

5 push presses

SPECIFIC WARMUP

CLEAN | 8:00

6 deadlift-shrugs

6 power cleans

6 hang squat cleans

6 squat cleans

6 squat cleans

SPLIT JERK | 5:00

:30 split stance hold (hands overhead)

6 jump and land in split

6 split jerks

BUILD-UP

3 sets:

3 squat cleans

1 jerk

HEAVY DAY

Complex 3 Squat Cleans + 1 Jerk (Weight)

RX

5 sets of the complex for load:

3 squat cleans

1 jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets of the complex:

3 power cleans

2 front squats

2 shoulder-to-overheads

COOL DOWN

1:00 pigeon pose/side

1:00 foam roll upper back

CrossFit Montgomery – CF

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GENERAL WARMUP

CONDITIONING WARM-UP | 4:00

1 set:

2:00 run, bike, row, or ski

1 set:

10 banded squats

10 banded monster walk steps

10 banded pull-downs

BARBELL WARM-UP | 4:00

1 set:

10 Romanian deadlifts

10 hang muscle cleans

5 pause front squats

5 front squats

5 shoulder presses

5 push presses

SPECIFIC WARMUP

CLEAN | 8:00

6 deadlift-shrugs

6 power cleans

6 hang squat cleans

6 squat cleans

6 squat cleans

SPLIT JERK | 5:00

:30 split stance hold (hands overhead)

6 jump and land in split

6 split jerks

BUILD-UP

3 sets:

3 squat cleans

1 jerk

HEAVY DAY

Complex 3 Squat Cleans + 1 Jerk (Weight)

RX

5 sets of the complex for load:

3 squat cleans

1 jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets of the complex:

3 power cleans

2 front squats

2 shoulder-to-overheads

COOL DOWN

1:00 pigeon pose/side

1:00 foam roll upper back

CrossFit Montgomery – CF

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GENERAL WARMUP

CONDITIONING WARM-UP | 4:00

1 set:

2:00 run, bike, row, or ski

1 set:

10 banded squats

10 banded monster walk steps

10 banded pull-downs

BARBELL WARM-UP | 4:00

1 set:

10 Romanian deadlifts

10 hang muscle cleans

5 pause front squats

5 front squats

5 shoulder presses

5 push presses

SPECIFIC WARMUP

CLEAN | 8:00

6 deadlift-shrugs

6 power cleans

6 hang squat cleans

6 squat cleans

6 squat cleans

SPLIT JERK | 5:00

:30 split stance hold (hands overhead)

6 jump and land in split

6 split jerks

BUILD-UP

3 sets:

3 squat cleans

1 jerk

HEAVY DAY

Complex 3 Squat Cleans + 1 Jerk (Weight)

RX

5 sets of the complex for load:

3 squat cleans

1 jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets of the complex:

3 power cleans

2 front squats

2 shoulder-to-overheads

COOL DOWN

1:00 pigeon pose/side

1:00 foam roll upper back

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

1 round:

:20 Samson stretch/leg

10 hollow rocks

10 box step-overs

:10 ring support hold

5 ring rows

1 round:

:20 Samson stretch/leg

10 hollow rocks

10 box step-overs

10 push-ups

5 foot-elevated ring rows

1 round:

:20 Samson stretch/leg

10 V-ups

10 jump-overs

5-10 ring dips

3 pull-ups

SPECIFIC WARMUP

BAR MUSCLE-UP | 10:00

6 kip swings

3 kip swings + 3 kips

3 kipping pull-ups

3 chest-to-bar pull-ups

2:00 climbing pull-up drill

1:00 bar muscle-up practice

WORKOUT PREP

2 sets:

5 box jump-overs

1-2 bar muscle-ups

– Rest 1:00 between sets.

– Use workout variations.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 7:

10 box jumps (20/24 in)

3 bar muscle-ups

INTERMEDIATE

AMRAP 7:

10 box jumps (20/24 in)

1 bar muscle-up

BEGINNER

AMRAP 7:

10 box jumps (16/20 in)

3 jumping bar muscle-ups

SKILL WORK

Weighted Pull-ups (5 x 1)

5 sets for load:

1 strict weighted pull-up

– Pause with your chin over the bar for :01.

COOL DOWN

1:00 double-forearm stretch

1:00 couch stretch/leg

CrossFit Montgomery – CF

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GENERAL WARMUP

1 round:

:20 Samson stretch/leg

10 hollow rocks

10 box step-overs

:10 ring support hold

5 ring rows

1 round:

:20 Samson stretch/leg

10 hollow rocks

10 box step-overs

10 push-ups

5 foot-elevated ring rows

1 round:

:20 Samson stretch/leg

10 V-ups

10 jump-overs

5-10 ring dips

3 pull-ups

SPECIFIC WARMUP

BAR MUSCLE-UP | 10:00

6 kip swings

3 kip swings + 3 kips

3 kipping pull-ups

3 chest-to-bar pull-ups

2:00 climbing pull-up drill

1:00 bar muscle-up practice

WORKOUT PREP

2 sets:

5 box jump-overs

1-2 bar muscle-ups

– Rest 1:00 between sets.

– Use workout variations.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 7:

10 box jumps (20/24 in)

3 bar muscle-ups

INTERMEDIATE

AMRAP 7:

10 box jumps (20/24 in)

1 bar muscle-up

BEGINNER

AMRAP 7:

10 box jumps (16/20 in)

3 jumping bar muscle-ups

SKILL WORK

Weighted Pull-ups (5 x 1)

5 sets for load:

1 strict weighted pull-up

– Pause with your chin over the bar for :01.

COOL DOWN

1:00 double-forearm stretch

1:00 couch stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 round:

:20 Samson stretch/leg

10 hollow rocks

10 box step-overs

:10 ring support hold

5 ring rows

1 round:

:20 Samson stretch/leg

10 hollow rocks

10 box step-overs

10 push-ups

5 foot-elevated ring rows

1 round:

:20 Samson stretch/leg

10 V-ups

10 jump-overs

5-10 ring dips

3 pull-ups

SPECIFIC WARMUP

BAR MUSCLE-UP | 10:00

6 kip swings

3 kip swings + 3 kips

3 kipping pull-ups

3 chest-to-bar pull-ups

2:00 climbing pull-up drill

1:00 bar muscle-up practice

WORKOUT PREP

2 sets:

5 box jump-overs

1-2 bar muscle-ups

– Rest 1:00 between sets.

– Use workout variations.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 7:

10 box jumps (20/24 in)

3 bar muscle-ups

INTERMEDIATE

AMRAP 7:

10 box jumps (20/24 in)

1 bar muscle-up

BEGINNER

AMRAP 7:

10 box jumps (16/20 in)

3 jumping bar muscle-ups

SKILL WORK

Weighted Pull-ups (5 x 1)

5 sets for load:

1 strict weighted pull-up

– Pause with your chin over the bar for :01.

COOL DOWN

1:00 double-forearm stretch

1:00 couch stretch/leg