CrossFit Montgomery

CrossFit Montgomery – CF

Twelve Days of Christmas (Time)

Twelve Days of Christmas WOD:

1st Day – 1 Handstand Pushup

2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)

3rd Day – 3 Burpees

4th Day – 4 Box Jumps (24″)

5th Day – 5 Pullups

6th Day – 6 Air Squats

7th Day – 7 KB Swings (24kg/16kg)

8th Day – 8 Situps

9th Day – 9 Pushups

10th Day – 10 Wall Balls (20#/14#)

11th Day – 11 Walking Lunges

12th Day – 12 100M Rows

You will perform the movements like the song, “Twelve Days of Christmas”….

– 1 handstand pushup

– 2 thrusters, 1 handstand pushup

– 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…

CrossFit Montgomery – CF

Twelve Days of Christmas (Time)

Twelve Days of Christmas WOD:

1st Day – 1 Handstand Pushup

2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)

3rd Day – 3 Burpees

4th Day – 4 Box Jumps (24″)

5th Day – 5 Pullups

6th Day – 6 Air Squats

7th Day – 7 KB Swings (24kg/16kg)

8th Day – 8 Situps

9th Day – 9 Pushups

10th Day – 10 Wall Balls (20#/14#)

11th Day – 11 Walking Lunges

12th Day – 12 100M Rows

You will perform the movements like the song, “Twelve Days of Christmas”….

– 1 handstand pushup

– 2 thrusters, 1 handstand pushup

– 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…

CrossFit Montgomery – CF

Twelve Days of Christmas (Time)

Twelve Days of Christmas WOD:

1st Day – 1 Handstand Pushup

2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)

3rd Day – 3 Burpees

4th Day – 4 Box Jumps (24″)

5th Day – 5 Pullups

6th Day – 6 Air Squats

7th Day – 7 KB Swings (24kg/16kg)

8th Day – 8 Situps

9th Day – 9 Pushups

10th Day – 10 Wall Balls (20#/14#)

11th Day – 11 Walking Lunges

12th Day – 12 100M Rows

You will perform the movements like the song, “Twelve Days of Christmas”….

– 1 handstand pushup

– 2 thrusters, 1 handstand pushup

– 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

1:00 bike or row

5 inchworm + push-ups

5 over/under-the-fence/direction

1 set:

1:00 bike or row

10 alternating plank shoulder taps

5 elbow-to-instep/leg

1 set:

5 push-ups (from the knees as needed)

:20 Samson stretch/leg

SPECIFIC WARMUP

Strict handstand push-up | 8:00

3-5 dip-drive + shrugs

3-5 hang muscle cleans

3-5 hang power cleans

5-10 hang power cleans

BUILD-UP

2-3 sets:

5 hang power cleans

– Build in load.

– Rest 1:00 between sets.

MINI ROUND

3 hang power cleans

3 strict handstand push-ups or scaling option

WORKOUT

Metcon (AMRAP – Rounds and Reps)

rx

AMRAP 8:

5 hang power cleans (105/155 lb)

5 strict handstand push-ups

intermediate

AMRAP 8:

5 hang power cleans (75/115 lb)

3 handstand push-up negatives

beginner

AMRAP 8:

5 hang power cleans (35/45 lb)

5 dumbbell shoulder presses (15/20 lb)

SKILL WORK

4 rounds:

Dumbbell overhead walking lunges (50 ft)

– Rest 1:00 between rounds.

COOL DOWN

1:00 banded shoulder stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

1:00 bike or row

5 inchworm + push-ups

5 over/under-the-fence/direction

1 set:

1:00 bike or row

10 alternating plank shoulder taps

5 elbow-to-instep/leg

1 set:

5 push-ups (from the knees as needed)

:20 Samson stretch/leg

SPECIFIC WARMUP

Strict handstand push-up | 8:00

3-5 dip-drive + shrugs

3-5 hang muscle cleans

3-5 hang power cleans

5-10 hang power cleans

BUILD-UP

2-3 sets:

5 hang power cleans

– Build in load.

– Rest 1:00 between sets.

MINI ROUND

3 hang power cleans

3 strict handstand push-ups or scaling option

WORKOUT

Metcon (AMRAP – Rounds and Reps)

rx

AMRAP 8:

5 hang power cleans (105/155 lb)

5 strict handstand push-ups

intermediate

AMRAP 8:

5 hang power cleans (75/115 lb)

3 handstand push-up negatives

beginner

AMRAP 8:

5 hang power cleans (35/45 lb)

5 dumbbell shoulder presses (15/20 lb)

SKILL WORK

4 rounds:

Dumbbell overhead walking lunges (50 ft)

– Rest 1:00 between rounds.

COOL DOWN

1:00 banded shoulder stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

1:00 bike or row

5 inchworm + push-ups

5 over/under-the-fence/direction

1 set:

1:00 bike or row

10 alternating plank shoulder taps

5 elbow-to-instep/leg

1 set:

5 push-ups (from the knees as needed)

:20 Samson stretch/leg

SPECIFIC WARMUP

Strict handstand push-up | 8:00

3-5 dip-drive + shrugs

3-5 hang muscle cleans

3-5 hang power cleans

5-10 hang power cleans

BUILD-UP

2-3 sets:

5 hang power cleans

– Build in load.

– Rest 1:00 between sets.

MINI ROUND

3 hang power cleans

3 strict handstand push-ups or scaling option

WORKOUT

Metcon (AMRAP – Rounds and Reps)

rx

AMRAP 8:

5 hang power cleans (105/155 lb)

5 strict handstand push-ups

intermediate

AMRAP 8:

5 hang power cleans (75/115 lb)

3 handstand push-up negatives

beginner

AMRAP 8:

5 hang power cleans (35/45 lb)

5 dumbbell shoulder presses (15/20 lb)

SKILL WORK

4 rounds:

Dumbbell overhead walking lunges (50 ft)

– Rest 1:00 between rounds.

COOL DOWN

1:00 banded shoulder stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

1:00 bike or row

5 inchworm + push-ups

5 over/under-the-fence/direction

1 set:

1:00 bike or row

10 alternating plank shoulder taps

5 elbow-to-instep/leg

1 set:

5 push-ups (from the knees as needed)

:20 Samson stretch/leg

SPECIFIC WARMUP

Strict handstand push-up | 8:00

3-5 dip-drive + shrugs

3-5 hang muscle cleans

3-5 hang power cleans

5-10 hang power cleans

BUILD-UP

2-3 sets:

5 hang power cleans

– Build in load.

– Rest 1:00 between sets.

MINI ROUND

3 hang power cleans

3 strict handstand push-ups or scaling option

WORKOUT

Metcon (AMRAP – Rounds and Reps)

rx

AMRAP 8:

5 hang power cleans (105/155 lb)

5 strict handstand push-ups

intermediate

AMRAP 8:

5 hang power cleans (75/115 lb)

3 handstand push-up negatives

beginner

AMRAP 8:

5 hang power cleans (35/45 lb)

5 dumbbell shoulder presses (15/20 lb)

SKILL WORK

4 rounds:

Dumbbell overhead walking lunges (50 ft)

– Rest 1:00 between rounds.

COOL DOWN

1:00 banded shoulder stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

250-meter row, slow

:30 alternating hamstring scoops

2 sets:

:30 Hollow Rocks

:30 GM

:30 Plank Shoulder Taps

1 set:

250-meter row, faster

SPECIFIC WARMUP

Toes-to-bars | 10:00

Setup

Kip Swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar

Toes-to-bar

MINI ROUND

5 T2B

250m Row or 625m AAB

5 T2b

WORKOUT

Metcon (Time)

rx

20 toes-to-bars

5K AAB or 2K Row

20 toes-to-bars

5K AAB or 2K Row

20 toes-to-bars

intermediate

20 knees-to-armpits

5K AAB or 2K Row

20 knees-to-armpits

5K AAB or 2K Row

20 knees-to-armpits

beginner

20 hanging knee raises

3.75K AAB or 1.6K Row

20 hanging knee raises

3.75K AAB or 1.6K Row

20 hanging knee raises

COOL DOWN

2 Rounds:

:30 Scorpion

:30 GM

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

250-meter row, slow

:30 alternating hamstring scoops

2 sets:

:30 Hollow Rocks

:30 GM

:30 Plank Shoulder Taps

1 set:

250-meter row, faster

SPECIFIC WARMUP

Toes-to-bars | 10:00

Setup

Kip Swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar

Toes-to-bar

MINI ROUND

5 T2B

250m Row or 625m AAB

5 T2b

WORKOUT

Metcon (Time)

rx

20 toes-to-bars

5K AAB or 2K Row

20 toes-to-bars

5K AAB or 2K Row

20 toes-to-bars

intermediate

20 knees-to-armpits

5K AAB or 2K Row

20 knees-to-armpits

5K AAB or 2K Row

20 knees-to-armpits

beginner

20 hanging knee raises

3.75K AAB or 1.6K Row

20 hanging knee raises

3.75K AAB or 1.6K Row

20 hanging knee raises

COOL DOWN

2 Rounds:

:30 Scorpion

:30 GM