CrossFit Montgomery

CrossFit Montgomery – CF

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GENERAL WARMUP

400-meter run

:30 single-unders

10 alternating Spiderman stretch + reaches

10 plank hold to downward dog

10 up-downs (slow)

10 alternating Samson lunges

10 dead bugs

:30 single-single-double-unders (or attempts)

10 push-ups from the knees

10 alternating scorpion stretches

10 air squats

10 push-ups

10 sit-ups

:30 jump rope (workout variation)

SPECIFIC WARMUP

SIngle-leg squat | 10:00

3 narrow stance squats

3 narrow stance squats

3 narrow stance squats

2 toenail spot pistols

2 toenail spot pistols

2 toenail spot pistols

2 foot-wrap pistol squats

2 foot-wrap pistol squats

2 pistols

2 pistols

2 pistols

MINI ROUND

:30 double-unders, attempts, or single-unders

10 sit-ups

8 push-ups

6 single-leg squats

– Use workout variations

WORKOUT

Metcon (Time)

RX

3 rounds for time:

50 double-unders

40 sit-ups

30 push-ups

20 single-leg squats

INTERMEDIATE

3 rounds for time:

40 double-unders

30 sit-ups

20 push-ups

10 single-leg squats

BEGINNER

3 rounds for time:

30 single-unders

20 foot-anchored sit-ups

15 hand-elevated push-ups

10 reverse lunges

SKILL WORK

5 sets for load:

5 strict weighted pull-up

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

Metcon (Weight)

5 strict weighted pull-up

COOL DOWN

Accumulate:

:30 standing bent-arm pec stretch/side

:30 calf wedge stretch/side

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

5 inchworm to push-up + down dog

10 PVC pass-throughs

5 inchworm to push-up + down dog

10 PVC around-the-worlds

5 inchworm to push-up + down dog

10 PVC snatch grip behind-the-neck presses

SPECIFIC WARMUP

Hang power snatch | 9:00

7 high hang shrugs

7 hang muscle snatches

7 snatch drops

7 hang power snatches

LOAD UP

3 sets:

3 hang power snatches

– Rest :60-:90 between sets.

– Build to 40-45% of your best power snatch, or a weight that feels moderately light.

WORKOUT

Hang Power Snatch (10 X 3)

3 hang power snatches

– Lift every 2:00.

– Build in load if technique allows.

SKILL WORK

8 sets:

:20 plank hold

:10 rest

COOL DOWN

1:00 cobra stretch

:30 foam roll lats/side

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

5 inchworm to push-up + down dog

10 PVC pass-throughs

5 inchworm to push-up + down dog

10 PVC around-the-worlds

5 inchworm to push-up + down dog

10 PVC snatch grip behind-the-neck presses

SPECIFIC WARMUP

Hang power snatch | 9:00

7 high hang shrugs

7 hang muscle snatches

7 snatch drops

7 hang power snatches

LOAD UP

3 sets:

3 hang power snatches

– Rest :60-:90 between sets.

– Build to 40-45% of your best power snatch, or a weight that feels moderately light.

WORKOUT

Hang Power Snatch (10 X 3)

3 hang power snatches

– Lift every 2:00.

– Build in load if technique allows.

SKILL WORK

8 sets:

:20 plank hold

:10 rest

COOL DOWN

1:00 cobra stretch

:30 foam roll lats/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 sets:

5 inchworm to push-up + down dog

10 PVC pass-throughs

5 inchworm to push-up + down dog

10 PVC around-the-worlds

5 inchworm to push-up + down dog

10 PVC snatch grip behind-the-neck presses

SPECIFIC WARMUP

Hang power snatch | 9:00

7 high hang shrugs

7 hang muscle snatches

7 snatch drops

7 hang power snatches

LOAD UP

3 sets:

3 hang power snatches

– Rest :60-:90 between sets.

– Build to 40-45% of your best power snatch, or a weight that feels moderately light.

WORKOUT

Hang Power Snatch (10 X 3)

3 hang power snatches

– Lift every 2:00.

– Build in load if technique allows.

SKILL WORK

8 sets:

:20 plank hold

:10 rest

COOL DOWN

1:00 cobra stretch

:30 foam roll lats/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 sets:

5 inchworm to push-up + down dog

10 PVC pass-throughs

5 inchworm to push-up + down dog

10 PVC around-the-worlds

5 inchworm to push-up + down dog

10 PVC snatch grip behind-the-neck presses

SPECIFIC WARMUP

Hang power snatch | 9:00

7 high hang shrugs

7 hang muscle snatches

7 snatch drops

7 hang power snatches

LOAD UP

3 sets:

3 hang power snatches

– Rest :60-:90 between sets.

– Build to 40-45% of your best power snatch, or a weight that feels moderately light.

WORKOUT

Hang Power Snatch (10 X 3)

3 hang power snatches

– Lift every 2:00.

– Build in load if technique allows.

SKILL WORK

8 sets:

:20 plank hold

:10 rest

COOL DOWN

1:00 cobra stretch

:30 foam roll lats/side

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

2 rounds:

1:00 row

:30 mountain climbers

10 single-leg dumbbell deadlifts

5 single-arm dumbbell shoulder presses/arm

:30 up-downs

10 single-arm dumbbell bent over rows

5 dumbbell windmills/arm

:30 burpees

SPECIFIC WARMUP

Rowing | 6:00

2 sets x :20 fast pull, slow return

2 sets x :20 upright torso

2 sets x :20 level hands

MINI ROUND

On a 1:00 clock:

5 burpees over the rower

Max-calorie row in the remaining time

WORKOUT

Metcon (6 Rounds for calories)

rx

Every 2:00 for 6 rounds:

15 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

intermediate

Every 2:00 for 6 rounds:

10 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

beginner

Every 2:00 for 6 rounds:

8 burpees

Max-cal row

– Rest 2:00 between rounds.

COOL DOWN

Accumulate:

:30 figure-4 stretch/side

:30 standing calf stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

1:00 row

:30 mountain climbers

10 single-leg dumbbell deadlifts

5 single-arm dumbbell shoulder presses/arm

:30 up-downs

10 single-arm dumbbell bent over rows

5 dumbbell windmills/arm

:30 burpees

SPECIFIC WARMUP

Rowing | 6:00

2 sets x :20 fast pull, slow return

2 sets x :20 upright torso

2 sets x :20 level hands

MINI ROUND

On a 1:00 clock:

5 burpees over the rower

Max-calorie row in the remaining time

WORKOUT

Metcon (6 Rounds for calories)

rx

Every 2:00 for 6 rounds:

15 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

intermediate

Every 2:00 for 6 rounds:

10 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

beginner

Every 2:00 for 6 rounds:

8 burpees

Max-cal row

– Rest 2:00 between rounds.

COOL DOWN

Accumulate:

:30 figure-4 stretch/side

:30 standing calf stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

1:00 row

:30 mountain climbers

10 single-leg dumbbell deadlifts

5 single-arm dumbbell shoulder presses/arm

:30 up-downs

10 single-arm dumbbell bent over rows

5 dumbbell windmills/arm

:30 burpees

SPECIFIC WARMUP

Rowing | 6:00

2 sets x :20 fast pull, slow return

2 sets x :20 upright torso

2 sets x :20 level hands

MINI ROUND

On a 1:00 clock:

5 burpees over the rower

Max-calorie row in the remaining time

WORKOUT

Metcon (6 Rounds for calories)

rx

Every 2:00 for 6 rounds:

15 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

intermediate

Every 2:00 for 6 rounds:

10 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

beginner

Every 2:00 for 6 rounds:

8 burpees

Max-cal row

– Rest 2:00 between rounds.

COOL DOWN

Accumulate:

:30 figure-4 stretch/side

:30 standing calf stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

1:00 row

:30 mountain climbers

10 single-leg dumbbell deadlifts

5 single-arm dumbbell shoulder presses/arm

:30 up-downs

10 single-arm dumbbell bent over rows

5 dumbbell windmills/arm

:30 burpees

SPECIFIC WARMUP

Rowing | 6:00

2 sets x :20 fast pull, slow return

2 sets x :20 upright torso

2 sets x :20 level hands

MINI ROUND

On a 1:00 clock:

5 burpees over the rower

Max-calorie row in the remaining time

WORKOUT

Metcon (6 Rounds for calories)

rx

Every 2:00 for 6 rounds:

15 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

intermediate

Every 2:00 for 6 rounds:

10 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

beginner

Every 2:00 for 6 rounds:

8 burpees

Max-cal row

– Rest 2:00 between rounds.

COOL DOWN

Accumulate:

:30 figure-4 stretch/side

:30 standing calf stretch/side