CrossFit Montgomery

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 13:00

2 rounds:

200-meter jog

:30 single-unders

10 kettlebell deadlifts

:30 single-under jump front to back

10 kettlebell swings

:30 single-under jump side to side

10 kettlebell deadlifts

:30 single-under left leg

10 kettlebell swings

:30 single-under right leg

SPECIFIC WARMUP

DOUBLE-UNDER | 6:00

Start off with dynamic movements without the jump rope.

Help athletes improve their jump position and hand position when holding the rope.

PROGRESSION FOCUS

Jump in place (no rope) Flex the foot and ankle when jumping, rather than jumping off the toes.

Single-unders Rotate and spin both wrists to rotate the rope.

Single-under + high jumps Maintain a natural jumping position when jumping higher.

Single-under fast + single-under slow Practice different jumping speeds and rope speeds.

Single-under + double-under Higher jumps and both wrists spinning faster. POWER CLEAN | 6:00

PROGRESSION FOCUS

6 clean deadlifts Heels down, eyes straight ahead, lumbar curve intact.

6 muscle cleans Smooth below the knee, fast above.

6 tall power cleans Shrug with a straight arm, then drop and catch.

6 hang power cleans Hip extension.

6 power cleans Chest pulls up as the bar goes down into the setup.

SKILL WORK

On a 10:00 clock:

3 hang power cleans

– Build to a heavy set.

– Rest ~2:00 between sets.

Hang Power Clean

MINI ROUND

2 rounds:

2 power cleans

10 double-unders

– Use workout weight and double-under variation.

WORKOUT

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Metcon (Time)

RX

2 power cleans (105/155 lb)

50 double-unders

4 power cleans

50 double-unders

6 power cleans

50 double-unders

8 power cleans

50 double-unders

10 power cleans

INTERMEDIATE

2 power cleans (85/115 lb)

30 double-unders

4 power cleans

30 double-unders

6 power cleans

30 double-unders

8 power cleans

30 double-unders

10 power cleans

BEGINNER

2 power cleans (55/75 lb)

30 single-unders

4 power cleans

30 single-unders

6 power cleans

30 single-unders

8 power cleans

30 single-unders

10 power cleans

COOL DOWN

1 set:

1:00 lacrosse ball foot/side

1:00 standing pike stretch

CrossFit Montgomery – CF

GENERAL WARMUP

PROGRESSIVE WARM-UP | 8:00

1 set:

:30 row (slow)

10 reverse lunges

10 hollow rocks

10 knee push-ups

1 set:

:30 row (moderate)

10 reverse lunges

10 tuck-ups

5-10 push-ups

1 set:

:30 row (hard)

10 reverse lunges

5-10 strict knee raises

5-10 pike push-ups (floor)

SPECIFIC WARMUP

KETTLEBELL STEP-UP | 3:00

1 set:

8 alternating step-ups

8 alternating kettlebell step-ups (light)

8 alternating kettlebell step-ups (workout weight) TOES-TO-BAR | 6:00

Spend 1:00 at each step.

PROGRESSION FOCUS

Setup “Hands outside shoulder width, pull down on the bar, and squeeze the stomach.”

3 kip swings “Quickly push the shoulders forward and pull the shoulders back.”

2 kip swings + 2 knees above hips “As the shoulders pull back, pull the knees to the chest.”

2 kip swings + 2 knees-to-armpits “Press down against the bar as the knees rise.”

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar “Kick the legs straight as the knees touch the chest.”

5 toes-to-bars “Pull the feet down quickly and arch hard into the next rep.”

SPECIFIC WARMUP

STRICT HANDSTAND PUSH-UP | 7:00

PROGRESSION FOCUS

3 pike push-ups, floor Push the head forward of the hands on the descent, then press and push the head through the arms.

3 pike push-ups, box Elevate the hips higher to increase the difficulty of the press, but maintain the same line of action.

1-3 strict handstand push-ups Lower with control, gently tap the head, then press fast.

3-5 strict handstand push-ups Lower more quickly, but still with control.

MINI ROUND

1 set:

6 alternating kettlebell step-ups

5 toes-to-bars

4 calorie-row

3 strict handstand push-ups

WORKOUT

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COOL DOWN

3 sets:

:30 left-side straddle stretch

:30 right-side straddle stretch

Metcon (Time)

RX

30 KB step-ups (53/70 lb) (20 in)

30 toes-to-bars

22/30-calorie row

30 strict handstand push-ups

22/30-calorie row

30 toes-to-bars

30 KB step-ups

INTERMEDIATE

30 KB step-ups (35/53 lb) (20 in)

30 toes-to-bars

22/30-calorie row

15 strict handstand push-ups

22/30-calorie row

30 toes-to-bars

30 KB step-ups

BEGINNER

For time:

20 KB step-ups (18/26 lb) (20 in)

20 kipping knee raises

15/20-calorie row

20 pike push-ups

15/20-calorie row

20 kipping knee raises

20 KB step-ups
– Hold the KB on the shoulder.

CAP 18 MINUTES

CrossFit Montgomery – CF

GENERAL WARMUP

PROGRESSIVE WARM-UP | 8:00

1 set:

:30 row (slow)

10 reverse lunges

10 hollow rocks

10 knee push-ups

1 set:

:30 row (moderate)

10 reverse lunges

10 tuck-ups

5-10 push-ups

1 set:

:30 row (hard)

10 reverse lunges

5-10 strict knee raises

5-10 pike push-ups (floor)

WORKOUT

MINI ROUND

1 set:

6 alternating kettlebell step-ups

5 toes-to-bars

4 calorie-row

3 strict handstand push-ups

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Metcon (Time)

RX

30 KB step-ups (53/70 lb) (20 in)

30 toes-to-bars

22/30-calorie row

30 strict handstand push-ups

22/30-calorie row

30 toes-to-bars

30 KB step-ups

INTERMEDIATE

For time:

30 KB step-ups (35/53 lb) (20 in)

30 toes-to-bars

22/30-calorie row

15 strict handstand push-ups

22/30-calorie row

30 toes-to-bars

30 KB step-ups

BEGINNER

20 KB step-ups (18/26 lb) (20 in)

20 kipping knee raises

15/20-calorie row

20 pike push-ups

15/20-calorie row

20 kipping knee raises

20 KB step-ups
– Hold the KB on the shoulder.

COOL DOWN

3 sets:

:30 left-side straddle stretch

:30 right-side straddle stretch

CrossFit Montgomery – CF

Metcon (Time)

RX

30 KB step-ups (53/70 lb) (20 in)

30 toes-to-bars

22/30-calorie row

30 strict handstand push-ups

22/30-calorie row

30 toes-to-bars

30 KB step-ups

INTERMEDIATE

30 KB step-ups (35/53 lb) (20 in)

30 toes-to-bars

22/30-calorie row

15 strict handstand push-ups

22/30-calorie row

30 toes-to-bars

30 KB step-ups

BEGINNER

For time:

20 KB step-ups (18/26 lb) (20 in)

20 kipping knee raises

15/20-calorie row

20 pike push-ups

15/20-calorie row

20 kipping knee raises

20 KB step-ups
– Hold the KB on the shoulder.

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 10:00

2 sets:

5 inchworms

10 alternating lateral lunges

5 x [2 shoulder taps + 1 push-up]

10 counterbalance squats (10-15 lb)

5 scap pull-ups

10 ring rows

SPECIFIC WARMUP

FRONT SQUAT | 4:00

PROGRESSION FOCUS

3 hands-free front squat initiations Send the hips back and push the knees out.

3 hands-free front squats Squat below parallel without letting the arms drop.

3 front squat initiations Point the elbows straight forward as the hips go back and knees go out.

3 front squats Keep the elbows pointed straight forward as the crease of the hip goes below parallel.

3 front squats No more pauses at the bottom; control the squat down and stand up fast. SQUAT CLEAN | 3:00

PROGRESSION FOCUS

3 clean deadlifts Heels down, eyes straight ahead, lumbar curve intact.

3 muscle cleans Smooth below the knee, fast above.

3 power cleans Shrug with a straight arm, then drop and catch.

3 hang squat cleans Hip extension.

3 squat cleans Chest pulls up as the bar goes down.

SKILL WORK

Front Squat (6-5-4-3-2)

– Take the bar from the floor

SPECIFIC WARMUP

STRICT PULL-UP | 3:00

1 set:

3 scap pull-ups

3 jump and slow lower pull-ups

1-3 strict pull-ups (or workout variation)

MINI ROUND

1 set:

3 front squats

2/3 strict pull-ups

WORKOUT

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Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 8:

4 front squats (125/185 lb)

3/4 strict pull-ups

INTERMEDIATE

AMRAP 8:

4 front squats (95/135 lb)

2/3 strict pull-ups

BEGINNER

AMRAP 8:

4 front squats (55/75 lb)

4 ring rows

COOL DOWN

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll lats

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 5:00

2 sets:

:20 jumping jacks

10 PVC good mornings

5 Cossack squats/side

10 PVC pass throughs

SPECIFIC WARMUP

OVERHEAD SQUAT | 10:00

Lead athletes through at least 5 reps of the total 8-10 squats.

Make sure athletes hold the bottom of the squat for at least :03.

PROGRESSION FOCUS

:30 overhead hold Active shoulders: “Pull the ribs down, squeeze the stomach, and push up into the bar.”

3-5 overhead squat initiations Line of action: “Pull the hips back, wiggle the toes, and push the knees out.

3-5 overhead squats to above parallel Active shoulders: “Hold the hips just above parallel and push up through the shoulders.”

5-8 overhead squats Squat depth: “Wiggle the toes in the bottom and then press the chest up to the ceiling.”

BUILD-UP

3-4 sets:

3 overhead squats (building)

– Rest 1:00 between sets.

HEAVY DAY

RX

For load:

3-3-3-3-3-3-3:

Overhead squat

INTERMEDIATE

Same as RX’d

BEGINNER

For load:

5-5-5-5-5-5-5:

Overhead squat

– Scale to an empty barbell or PVC pipe as needed.

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Overhead Squat (7 x 3)

SKILL WORK

3 sets for load:

10 snatch-grip bent over rows

Snatch Grip Bent Row (1 x 10)

COOL DOWN

1 set:

1:00 forearm stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

On an 8:00 clock:

Teams who complete the most 100-meter intervals win.

Partner A rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement. As soon as partner A gets off of the rower, partner B starts on their own 100-eter row.

Penalty movements

Air squats

Burpees

Push-ups

Jumping jacks

Sit-ups

SPECIFIC WARMUP

ROWING WARM-UP AND STROKE RATE PRACTICE | 12:00

Set 1: Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

Set 2: At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.

15 pulls on the rower (18-20 strokes per minute pace)

Set 3: At a 22-24 strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.

15 pulls on the rower (22-24 strokes per minute pace)

Set 4: At a 26-30+ strokes per minute pace, notice your calories/hr. Your pace should be even faster and the number bigger than the previous set.

15 pulls on the rower (26-30+ strokes per minute pace)

PACING | 6:00

3 sets x :30 row

Rest :30 between sets.

Increase pacing each set to a sustainable but fast pace.

WORKOUT

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Metcon (12 Rounds for calories)

RX

12 rounds for calories:

:30 row

– Rest :30

INTERMEDIATE

Same as RX’d

BEGINNER

Same as RX’d
Enter calories from each round

COOL DOWN

STRETCHING | 6:00

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 7:00

1 set:

:30 Samson lunges

:30 bent-over rows (empty bar)

:30 air squats

:30 shoulder presses (empty bar)

:30 scap pull-ups

SPECIFIC WARMUP

THRUSTER | 6:00

6 full-grip front squats “Lift the elbows up away from the knees.”

6 wide-stance push presses “Dip with the chest up and drive through the heels.”

6 thrusters, pause overhead “Heels down in the squat, then stand quickly to launch the bar overhead.”

6 cycling thrusters “Lower with the arms slowly, then start the thruster once the bar touches the shoulders.”

CHEST-TO-BAR PULL-UP | 12:00

3 kip swings + 3 kips – Keep the body tight and shake the bar back and forth; 5 small reps followed by 3 big reps.

2 top-to-top pull-ups – Hold the top of the pull-up for :01, then press away to reset the swing for the next rep.

3 kipping pull-ups – Keep the legs straight throughout the swing and push away on the descent.

3 chest-to-bar pull-ups – Keep the legs straight throughout the swing, but arch further and press down harder.

3 chest-to-bar pull-ups – Push away harder and cycle reps faster without bending the knees excessively.

MINI ROUND

1 round:

3 thrusters

3 chest-to-bar pull-ups

– Use workout load.

WORKOUT

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CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

SKILL WORK

Metcon (Checkmark)

3 sets:

5-15 GHD sit-ups
– Rest 1:00-2:00 between sets.

COOL DOWN

1 set:

2:00 foam roll quads

1:00 reach-roll-lift

CrossFit Montgomery – CF

Metcon (AMRAP – Rounds and Reps)

AMRAP 30: [PARTNER}

500-m row or 1000/1250m AAB

50 KB swings (32/24 kg)

10 Shuttles Single-Arm OH KB Carry 5(24/16kg)
– Partners run together and break up the other two movements as needed.

-50m (row) = 1 rep

-100/125m (AAB) = 1 rep

-1 Shuttle = 25′ down and back

1 complete round = 70 reps

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

AMRAP 6:00:

50-ft bear crawl

10 Romanian deadlifts

50-ft overhead plate walk

10 hang muscle cleans

SPECIFIC WARMUP

DEADLIFT | 4:00

:30 setup hold – Chest up, weight in the heels, and the bar pulled tight to the shin with the shoulders in front of the bar.

10 deadlifts – Pull the knees back as the bar slides up the shins, then shave the thighs to stand.

HANG POWER CLEAN | 3:00

5 hang power cleans – Jump and straighten the hips before shrugging and pulling under the bar.

8-10 hang power cleans – Cycle the bar immediately out of the hang without pausing.

PUSH JERK | 5:00

5 jump and lands – Jump and straighten the hips and knees, then hold the landing.

5 jump-punch-lands – Jump into the air first, then punch the arms overhead.

10 push jerks – Jump, then punch the bar overhead and land with a locked-out arm.

BUILD-UP

3 sets:

5 deadlifts

5 hang power cleans

5 push jerks

– Rest 1:00-1:30 between sets.

WORKOUT

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DISRUPTED DT (Time)

RX

Every 3:00 for 7 rounds:

12 deadlifts (105/155 lb)

9 hang power cleans

6 push jerks

INTERMEDIATE

Every 3:00 for 7 rounds:

12 deadlifts (75/115 lb)

9 hang power cleans

6 push jerks

BEGINNER

Every 3:00 for 5 rounds:

9 deadlifts (35/45 lb)

6 hang power cleans

3 push jerks
– Use the same barbell for each movement.

– Score is slowest round.

COOL DOWN

2 sets:

:45 child’s pose stretch

:45 seated straddle stretch