Categories
Workouts

2410229

CrossFit Montgomery – CF

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GENERAL WARMUP

Partner 1 | 1:00 on machine of choice, slow

Partner 2 | 1:00 on machine of choice, slow

10 leg swings/leg

10 alternating plank shoulder taps

10 lateral leg swings/leg

5 push-ups from the knees

10 arm swings

5 push-ups

10 alternating Cossack squats

5 burpees, slow

10 alternating lunges

5 burpees, fast

Partner 1 | 1:00 on machine of choice, moderate pace

Partner 2 | 1:00 on machine of choice, moderate pace

– During the 1:00 on machine, the non-working partner performs 1:00 alternating Samson stretch.

SPECIFIC WARMUP

Partner 1: 200 meters, fast

Partner 2: 200 meters, fast

Together: 5 burpees

WORKOUT

Metcon (Distance)

RX

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

INTERMEDIATE

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 7 burpees together.

BEGINNER

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners perform 3 burpees together.
– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

COOL DOWN

:30 standing hamstring stretch/leg

:30 elevated pigeon stretch/side

Categories
Workouts

2410225

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

Categories
Workouts

2410228

CrossFit Montgomery – CF

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GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

Categories
Workouts

2410228

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

Categories
Workouts

2410228

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

Categories
Workouts

2410228

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

Categories
Workouts

2410228

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

Categories
Workouts

2410228

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

Categories
Workouts

2410225

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

Categories
Workouts

2410225

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 sets:

:30 jumping jacks

:30 push-ups

:30 alternating single-leg toe touches

:30 feet elevated shoulder taps

– Rest :10 between sets.

SPECIFIC WARMUP

Handstand push-up | 6:00

10 pike push-ups (floor)

:20 handstand hold

:20 tripod hold

3-5 handstand push-ups

Deadlift | 6:00

10 deadlifts

10 deadlifts

10 deadlifts

MINI ROUND

7 deadlifts (workout weight)

3-5 handstand push-ups

– Use workout variations.

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
intermediate

21-15-9

Deadlifts (125/185 lb)

12-9-6

Handstand push-ups

beginner

15-12-9

Deadlifts (55/75 lb)

Dumbbell shoulder press (15/20 lb)

WORKOUT

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

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