CrossFit Montgomery

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

5 inchworm + push-ups

5 over/under-the-fence/direction

100-meter jog

1 set:

5 push-ups from the knees

5 elbow-to-instep/leg

100-meter run (faster)

1 set:

5 push-ups

:20 Samson stretch/leg

RUN TEST | 2:00

1 set:

400-meter run

SPECIFIC WARMUP

HANG POWER CLEAN | 8:00

3-5 dip-drive + shrugs Timing

3-5 hang muscle cleans Timing

3-5 hang power cleans Hip extension

5-10 hang power cleans Cycling

BUILD-UP

2-3 sets:

3-5 push-ups

5 hang power cleans

– Build in load.

– No rest between the push-ups and hang power cleans.

– Rest 1:00 between sets.

MINI ROUND

100-meter run

10 push-ups

7 hang power cleans

100-meter run

WORKOUT

Metcon (Time)

RX

3 rounds for time:

21 push-ups

12 hang power cleans (95/135 lb)

800-m run

INTERMEDIATE

3 rounds for time:

15 push-ups

12 hang power cleans (65/95 lb)

800-m run

BEGINNER

3 rounds for time:

12 push-ups from the knees

9 hang power cleans (35/45 lb)

400-m run

SKILL WORK

3 sets:

5-10 V-ups

3-5 log rolls/direction

– Rest as needed.

COOL DOWN

1:30 couch stretch/leg

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:

200-meter jog

10 toe touches

10 calf raises

10 unweighted good mornings

5 inchworm + 1 push-ups

SPECIFIC WARMUP

DOUBLE-UNDER | 5:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

DEADLIFT | 8:00

Setup

Weight in heels

Neutral spine

Active shoulders

Constant torso angle

SKILL WORK

Deadlift (9 EMOM)

MINI ROUND

1 round:

10 double-unders

3 deadlifts

– Use workout variations.

WORKOUT

Metcon (Time)

RX

10 rounds for time:

30 double-unders

3 deadlifts (205/315 lb)

INTERMEDIATE

10 rounds for time:

20 double-unders

3 deadlifts (155/225 lb)

BEGINNER

10 rounds for time:

20 single-unders

3 deadlifts (65/95 lb)

COOL DOWN

1:00 pigeon/side

1:00 standing calf stretch/side

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

:30 up-downs to a target (6 in)

:10 rest

:30 mountain climbers

:10 rest

SPECIFIC WARMUP

POWER CLEAN | 7:00

:20 setup hold

5 deadlifts to mid-thigh Hips and shoulders rise together

5 deadlift-shrugs Timing

5 muscle cleans Timing

5+ power cleans Hip extension

THRUSTER | 5:00

5 full grip front squats Elbow position

5 wide-stance push presses Timing

5 thrusters Proper squat mechanics:

5 cycled thrusters

BUILD-UP

Every 2:00 for 5 sets:

2 power cleans

2 thrusters

– Build in load to your first working set.

HEAVY DAY

RX

Every 3:00 x 7 sets:

2 power cleans

2 thrusters

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Metcon (Weight)

Every 3:00 x 7 sets:

2 power cleans

2 thrusters
– Increase loading across as many sets as possible.

COOL DOWN

200-meter recovery walk

:30 foam roll quads/side

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

RUNNING LINE DRILL WARM-UP | 8:00

1-2 rounds:

Hip rotations – out and around

Hip rotations – in and out

Heel walks

Toe walks

Outside feet

Inside feet

A skips

B skips

C skips

High knees

Butt kicks

Karaoke

Skipping (forward/back/height/length)

Shuttle runs

SPECIFIC WARMUP

1 set:

200-meter run, slow

:30 alternating hamstring scoops

2 sets:

:30 running position drill per leg

:30 running in place drill

:30 partner falling drill

100-meter run

2 sets:

200-meter run

– Rest 1:00 between sets.

WORKOUT

Metcon (Time)

RX

3 rounds for time:

600-m run

Rest 1:00

400-m run

Rest 1:00

200-m run

Rest 1:00

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for time:

300-m run

Rest 1:00

200-m run

Rest 1:00

100-m run

Rest 1:00
Score = total time.

COOL DOWN

1:00 foam roll calves

1:00 standing pike stretch

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

PLYOMETRIC WARM-UP | 10:00

Calf raises

Plate toe taps

Step-up

Drop-and-land off of plate

Step-up + squat landing

Box jump + step-down

Box jump + squat landing

Box jump + slow rebound

Multiple box jumps

SPECIFIC WARMUP

LOW-RING MUSCLE-UP | 6:00

5 push-ups or push-ups from the knees

:10-:20 ring support hold

3-5 ring dips Range of motion

3 kneeling false grip ring rows False grip + torso position

3 kneeling muscle-up transitions Range of motion

1-3 low-ring muscle-ups

SKILL WORK | 10:00

On a 10:00 clock:

Low-ring muscle-up practice

Beginner: False grip ring rows + foot-assisted ring dips

Intermediate: Low-ring transition variations

Advanced: L-sit muscle-ups

HIGH-RING MUSCLE-UP | 4:00

False grip kip swings Maintain false grip with big kip swings, use a foot assist if needed.

Muscle-ups

MINI ROUND

1 muscle-up

3 box jumps

5 AbMat sit-ups

– Use workout variations.

WORKOUT

Metcon (Time)

RX

5 rounds for time:

5 ring muscle-ups

10 box jumps (20/24 in)

20 AbMat sit-ups

INTERMEDIATE

5 rounds for time:

2 ring muscle-ups

10 box jumps (20/24 in)

20 AbMat sit-ups

BEGINNER

5 rounds for time:

5 low ring muscle-up transitions

10 box step-ups (12/20 in)

10 AbMat sit-ups

COOL DOWN

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

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GENERAL WARMUP

PLYOMETRIC WARM-UP | 10:00

Calf raises

Plate toe taps

Step-up

Drop-and-land off of plate

Step-up + squat landing

Box jump + step-down

Box jump + squat landing

Box jump + slow rebound

Multiple box jumps

SPECIFIC WARMUP

LOW-RING MUSCLE-UP | 6:00

5 push-ups or push-ups from the knees

:10-:20 ring support hold

3-5 ring dips Range of motion

3 kneeling false grip ring rows False grip + torso position

3 kneeling muscle-up transitions Range of motion

1-3 low-ring muscle-ups

SKILL WORK | 10:00

On a 10:00 clock:

Low-ring muscle-up practice

Beginner: False grip ring rows + foot-assisted ring dips

Intermediate: Low-ring transition variations

Advanced: L-sit muscle-ups

HIGH-RING MUSCLE-UP | 4:00

False grip kip swings Maintain false grip with big kip swings, use a foot assist if needed.

Muscle-ups

MINI ROUND

1 muscle-up

3 box jumps

5 AbMat sit-ups

– Use workout variations.

WORKOUT

Metcon (5 Rounds for time)

RX

5 rounds for time:

5 ring muscle-ups

10 box jumps (20/24 in)

20 AbMat sit-ups

INTERMEDIATE

5 rounds for time:

2 ring muscle-ups

10 box jumps (20/24 in)

20 AbMat sit-ups

BEGINNER

5 rounds for time:

5 low ring muscle-up transitions

10 box step-ups (12/20 in)

10 AbMat sit-ups

COOL DOWN

1:00 banded shoulder stretch/arm