CrossFit Montgomery

CrossFit Montgomery – CF

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GENERAL WARMUP

AMRAP 5:

10 alternating Spiderman stretches

5 strict presses (35/45 lb)

5 up-downs

5 push presses (35/45 lb)

10 alternating plank reach-throughs

SPECIFIC WARMUP

Push jerk | 5:00

5 jump and lands (hands at sides)

5 jump and lands (hands at shoulders)

5 jump, punch, and lands with arms extended overhead

5 push jerks with PVC

5 push jerks with barbell

LOADING

3 sets:

3 shoulder presses

2 push presses

1 push jerk

– Build to starting shoulder press load.

WORKOUT

rx

For load:

Shoulder press

3-3-3-3-3

Push press

2-2-2-2-2

Push jerk

1-1-1-1-1

– Record the heaviest load for each movement.

intermediate

Same as Rx’d

beginner

Same as Rx’d

Shoulder Press (3 rep)

Push Press (2 rep)

Push Jerk (1 rep)

COOL DOWN

2 sets:

:30 reach, roll, and lift

20 banded pull-aparts

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 bike, easy

:20 bike, moderate pace

:10 bike, fast pace

2 sets:

10 PVC good mornings

10 leg swings/side (forward and back)

5 inchworms

10 leg swings/side (side to side)

10 alternating Samson stretches

SPECIFIC WARMUP

DEADLIFT

Weight in heels

Neutral spine

Active shoulders

Straight Bar Path

Constant torso angle

BUILD-UP

3-5 sets:

5 deadlifts

– Build in load to workout weight.

MINI ROUND

:30 bike

:30 deadlifts

– Use workout load.

WORKOUT

Metcon (4 Rounds for reps)

RX

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (125/185 lb)

2:00 rest

INTERMEDIATE

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (95/135 lb)

2:00 rest

BEGINNER

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (65/95 lb)

2:00 rest

SKILL WORK

Every 2:00 for 3 rounds:

10 sumo stance good mornings

– Athlete chooses load.

COOL DOWN

:30 standing hamstring stretch/leg

1:00 table-top stretch

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

:30 bike, easy

:20 bike, moderate pace

:10 bike, fast pace

2 sets:

10 PVC good mornings

10 leg swings/side (forward and back)

5 inchworms

10 leg swings/side (side to side)

10 alternating Samson stretches

SPECIFIC WARMUP

DEADLIFT

Weight in heels

Neutral spine

Active shoulders

Straight Bar Path

Constant torso angle

BUILD-UP

3-5 sets:

5 deadlifts

– Build in load to workout weight.

MINI ROUND

:30 bike

:30 deadlifts

– Use workout load.

WORKOUT

Metcon (4 Rounds for reps)

RX

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (125/185 lb)

2:00 rest

INTERMEDIATE

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (95/135 lb)

2:00 rest

BEGINNER

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (65/95 lb)

2:00 rest

SKILL WORK

Every 2:00 for 3 rounds:

10 sumo stance good mornings

– Athlete chooses load.

COOL DOWN

:30 standing hamstring stretch/leg

1:00 table-top stretch

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

:30 bike, easy

:20 bike, moderate pace

:10 bike, fast pace

2 sets:

10 PVC good mornings

10 leg swings/side (forward and back)

5 inchworms

10 leg swings/side (side to side)

10 alternating Samson stretches

SPECIFIC WARMUP

DEADLIFT

Weight in heels

Neutral spine

Active shoulders

Straight Bar Path

Constant torso angle

BUILD-UP

3-5 sets:

5 deadlifts

– Build in load to workout weight.

MINI ROUND

:30 bike

:30 deadlifts

– Use workout load.

WORKOUT

Metcon (4 Rounds for reps)

RX

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (125/185 lb)

2:00 rest

INTERMEDIATE

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (95/135 lb)

2:00 rest

BEGINNER

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (65/95 lb)

2:00 rest

SKILL WORK

Every 2:00 for 3 rounds:

10 sumo stance good mornings

– Athlete chooses load.

COOL DOWN

:30 standing hamstring stretch/leg

1:00 table-top stretch

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

:30 bike, easy

:20 bike, moderate pace

:10 bike, fast pace

2 sets:

10 PVC good mornings

10 leg swings/side (forward and back)

5 inchworms

10 leg swings/side (side to side)

10 alternating Samson stretches

SPECIFIC WARMUP

DEADLIFT

Weight in heels

Neutral spine

Active shoulders

Straight Bar Path

Constant torso angle

BUILD-UP

3-5 sets:

5 deadlifts

– Build in load to workout weight.

MINI ROUND

:30 bike

:30 deadlifts

– Use workout load.

WORKOUT

Metcon (4 Rounds for reps)

RX

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (125/185 lb)

2:00 rest

INTERMEDIATE

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (95/135 lb)

2:00 rest

BEGINNER

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (65/95 lb)

2:00 rest

SKILL WORK

Every 2:00 for 3 rounds:

10 sumo stance good mornings

– Athlete chooses load.

COOL DOWN

:30 standing hamstring stretch/leg

1:00 table-top stretch

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

:30 bike, easy

:20 bike, moderate pace

:10 bike, fast pace

2 sets:

10 PVC good mornings

10 leg swings/side (forward and back)

5 inchworms

10 leg swings/side (side to side)

10 alternating Samson stretches

SPECIFIC WARMUP

DEADLIFT

Weight in heels

Neutral spine

Active shoulders

Straight Bar Path

Constant torso angle

BUILD-UP

3-5 sets:

5 deadlifts

– Build in load to workout weight.

MINI ROUND

:30 bike

:30 deadlifts

– Use workout load.

WORKOUT

Metcon (4 Rounds for reps)

RX

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (125/185 lb)

2:00 rest

INTERMEDIATE

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (95/135 lb)

2:00 rest

BEGINNER

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (65/95 lb)

2:00 rest

SKILL WORK

Every 2:00 for 3 rounds:

10 sumo stance good mornings

– Athlete chooses load.

COOL DOWN

:30 standing hamstring stretch/leg

1:00 table-top stretch

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

Kettlebell warm-up | 11:00

1 set:

10 alternating Spiderman stretches

10 alternating scorpion stretches

10 leg swings/leg (front and back)

1 set:

10 alternating plank reach-throughs

10 single-arm single-leg kettlebell deadlifts/leg

1 set:

10 up-downs

10 single-arm kettlebell swings/arm (shoulder height)

1 set:

10 burpees

10 kettlebell swings (American swings)

SPECIFIC WARMUP

Burpee pull-up | 8:00

10 kip swings

3 kip swings + 3 kips

5 kipping pull-ups

3 burpee + strict pull-ups

3 burpee + kipping pull-ups

WORKOUT PREP

2 sets:

3 kettlebell swings

3 burpee pull-ups

– Rest :30 between sets.

– Use workout variations.

WORKOUT

Metcon (Time)

RX

1-2-3-4-5-6-7-8-9-10 reps for time of:

KB swings (53/70 lb)

Burpee pull-ups

– Pull-up bar 6 inches from fingertips with arms overhead.

INTERMEDIATE

1-2-3-4-5-6-7-8-9-10 reps for time of:

KB swings (35/53 lb)

Burpee pull-ups

– Pull-up bar 1 inch from fingertips with arms overhead.

BEGINNER

1-2-3-4-5-6-7-8 reps for time of:

KB swings (18/26 lb)

Burpee jumping pull-ups

– Pull-up bar between forearm and elbow with arms overhead.

SKILL WORK

EMOM 10:

Min. 1 | 2 Turkish get-ups

Min. 2 | :10-:30 L-sit hold

COOL DOWN

200-meter cooldown walk

1:00 foam roll quadriceps

:30 foam roll lats/side