CrossFit Montgomery

CrossFit Montgomery – CF

GENERAL WARMUP

GENERAL WARM-UP | 5:00

1 set:

1:00 alternating spiderman stretches

1:00 alternating scorpion stretches

1:00 air squats

BOX JUMP AND TOES-TO-BAR WARM-UP | 9:00

1 set:

30 jumping jacks

10 box step-ups

10 hanging knee raises

1 set:

20 jumping jacks

10 box jumps (step down)

10 knees-to-armpits

1 set:

10 jumping jacks

10 box jumps

10 toes-to-bar

SPECIFIC WARMUP

MED-BALL WARM-UP | 9:00

10 med-ball deadlifts – Proper set-up, flat back, and keeping the heels down throughout the range of motion.

10 med-ball shoulder presses – Belly tight and full range of motion overhead.

10 med-ball front squats – Sending the hips back and down while the ball stays in the rack position.

10 med-ball push presses – Vertical torso in the dip-drive and full range of motion overhead.

10 wall-ball shots – Full range of motion squat followed by receiving the ball before squatting again.

LOAD UP

LOADING UP | 6:00

2 sets:

5 wall-ball shots

5-7 deadlifts

5-7 push presses

– Build to your workout weight.

WORKOUT

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Metcon (Time)

RX

3 rounds for time of:

20 wall-ball shots (14/20 lb)

20 deadlifts (75/115 lb)

20 box jumps (20/24 lb)

20 push presses (75/115 lb)

20 toes-to-bars

Rest 1:00

INTERMEDIATE

Same as RX’d

BEGINNER

3 rounds for time of:

15 wall-ball shots (10/14 lb)

15 deadlifts (55/75 lb)

15 box jumps (12/20 in)

15 push presses (55/75 lb)

15 lying leg raises

Rest 1:00
CAP 18 Minutes

COOL DOWN

STRETCHING | 3:00

1 set:

:30 calf roll/side

:30 shin roll/side

:30 quad roll/side

:30 glute roll (figure 4)/side

:30 lat roll/side

CrossFit Montgomery – CF

Daniel (Time)

For Time

50 Pull-Ups

400 meter Run

21 Thrusters (95/65 lb)

800 meter Run

21 Thrusters (95/65 lb)

400 meter Run

50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
INTERMEDIATE

For time:

25 pull-ups

400-m run

21 thrusters (55/75 lb)

400-m run

21 thrusters

400-m run

25 pull-ups

BEGINNER

For time:

25 banded pull-ups

200-m run

15 thrusters (35/45 lb)

400-m run

15 thrusters

200-m run

25 banded pull-ups

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 16:00

500 meters on machine of choice

1 set:

10 alternating spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

1 set:

10 box step-ups

10 elevated push-ups on the box

1 set:

10 box step up and overs

10 plank shoulder taps

1 set:

10 box jump-overs

10 pike shoulder taps on the box

1 set:

10 box jump-overs

10 pike handstand push-ups on the box

SPECIFIC WARMUP

HANDSTAND PUSH-UP REVIEW | 12:00

3 pike push-ups (floor) – Line of action: start with the ears between the arms, press the elbows toward the knees, and touch the head on the ground in front of the hands (tripod).

3 pike push-ups (box) – Line of action: increase the difficulty by elevating the feet onto a box.

1 wall walk + handstand hold – Keep the feet together with the hands in line with the shoulders and nose to the wall at the top.

2 handstand push-up negatives – Line of action and control: take 3-5 seconds to track the head into the tripod position at the bottom, then come off of the wall.

3 x 3-5 kipping handstand push-ups – The kip: in the tripod position, lower the knees below the hips, then kick hard toward the ceiling and press.

PROVE IT ROUND

1 set:

5 handstand push-ups

5 box jump-overs (workout height)

WORKOUT

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Metcon (Time)

RX

For time:

40 box jump-overs (20/24 in)

20 handstand push-ups

30 box jump-overs

15 handstand push-ups

20 box jump-overs

10 handstand push-ups

10 box jump-overs

5 handstand push-ups

– Step down from the box.

INTERMEDIATE

For time:

40 box jump-overs (20/24 in)

20 pike push-ups

30 box jump-overs

15 pike push-ups

20 box jump-overs

10 pike push-ups

10 box jump-overs

5 pike push-ups

– Step down from the box.

BEGINNER

For time:

20 box step-overs (20/24 in)

20 hand-elevated push-ups

15 box step-overs

15 hand-elevated push-ups

10 box step-overs

10 hand-elevated push-ups

5 box step-overs

5 hand-elevated push-ups

– Step down from the box.
CAP 10 Minutes

COOL DOWN

STRETCHING | 5:00

1 set:

:30 banded overhead tricep stretch/side

:30 banded overhead lat stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 12:00

1 set:

400-m run (easy pace)

25-ft down and back:

Bear crawl (down)

Samson lunges (back)

Spiderman twist

Side lunges

Crab walk (focus on maintaining high hips)

Burpee broad jump

1 set:

200-m run (moderate pace)

SPECIFIC WARMUP

RUNNING WARM-UP | 18:00

3 rounds:

:20 in each position of the running position drill

3 rounds:

10 reps in each step of the falling forward drill

3 rounds:

10 reps/side of the pulling in place

3 rounds:

10 reps/side of the pulling drill

200-m run FAST/STRIDE

WORKOUT

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400m Run (Time)

Max Effort 400m Run

SKILL WORK

SKILL WORK | 12:00

On a 10:00 clock

Ring muscle-up practice:

Ring support hold

Kneeling false grip ring rows

Kneeling muscle-up transitions

Low-ring practice

Kipping muscle-up practice

STRETCHING

STRETCHING | 2:00

1 set:

:30 seated pike stretch

:30 figure-4 stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

:30 mountain climbers

10 alternating step-back lunges

:30 hollow rocks

10 up-downs

1 set:

:30 mountain climbers

10 alternating step-back lunges

:30 hollow rocks

10 burpees

SPECIFIC WAR

SPECIFIC WARMUP

SINGLE-LEG SQUAT REVIEW | 8:00

10 alternating foot-wrap single-leg squats – Hook the toes of one foot behind the heel of the other. Push the knees forward and squat as low as can be done without letting the heel of the support leg elevate.

6 single-leg squats to a target – Hold the free leg straight and in front of the body. Push the hips back and knee forward while leaning the chest forward.

6 single-leg squats – Lower the hip below the knee and stand fully on one leg.

6-10 single-leg squats – Increase cycle time for 6-10 reps.

GHD SIT-UP REVIEW | 10:00

1 set:

10 AbMat sit-ups

– Perform these with minimal arm movement.

2-3 sets:

5-10 GHD sit-ups

– Rest while partner works.

MINI ROUND

1 set:

8 single-leg squats

6 GHD sit-ups (scale to hollow rocks if not working on the GHD)

5 burpees

BREAK

WORKOUT

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Metcon (6 Rounds for reps)

RX

Every 1:30 for 6 rounds:

16 single-leg squats

10 GHD sit-ups

Max burpees

– Rest 1:30 between rounds.

INTERMEDIATE

Every 1:30 for 6 rounds:

10 single-leg squat to a target (20 in)

10 GHD sit-ups to parallel

Max burpees

– Rest 1:30 between rounds.

BEGINNER

Every 1:30 for 6 rounds:

16 air squats

10 hollow rocks

Max burpees

– Rest 1:30 between rounds.

COOL DOWN

Accumulate:

:30 calf roll/side

:30 shin roll (tibialis anterior)/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 7:00

AMRAP 5:

50-ft shuttle run

15 plate ground-to-overheads (10/15 lb)

50-ft shuttle run

10 overhead lunges – 5 per side (10/15 lb)

SPECIFIC WARMUP

CHEST-TO-BAR PULL-UP REVIEW | 8:00

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

5 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.

3-6 chest-to-bar pull-ups – Push away harder and cycle reps faster without bending the knees excessively.

PUSH JERK REVIEW | 6:00

5 jump and land (hands at sides) – Hip extension and footwork

5 jump and land (hands at shoulders) – Hip extension and torso position

5 jump, punch, and land with arms extended overhead – Timing

5 push jerks with PVC – Pulling head out of the way

5 push jerks with the barbell – Hip extension and receiving position

SUMO DEADLIFT HIGH PULL REVIEW | 6:00

Setup – Knees track over the toes, shoulders in front of the bar, weight in the heels, neutral spine.

5 sumo deadlifts – Knees pull back as the bar/chest rise on the ascent, delay the knee bend until below the knee on the way down.

5 deadlift-shrugs, slow – Squeeze the glutes at the top, and THEN shrug the shoulders.

5 deadlift-shrugs, fast – Maintain the timing of the shrug, but squeeze the glutes faster.

5 sumo deadlift high pulls with PVC – Squeeze the glutes with a straight arm and THEN pull the elbows high and outside.

5 sumo deadlift high pulls with barbell – Straighten the arms with the glutes squeezed and then lean forward over the bar to return to the setup.

LOADING

LOADING UP | 6:00

Athletes must perform the second set at workout weight and be able to move them with confidence that they could do another 5+ reps of each.

3 sets:

6 push jerks

3 sumo deadlift high pulls

– Add load each set.

WORKOUT

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Metcon (Time)

RX

5 rounds for time:

15 push jerks (65/95 lb)

12 chest-to-bar pull-ups

9 sumo deadlift high pulls (65/95 lb)

INTERMEDIATE

5 rounds for time:

15 push jerks (55/75 lb)

12 kipping pull-ups

9 sumo deadlift high pulls (55/75 lb)

BEGINNER

5 rounds for time:

12 push jerks (45/65 lb)

9 ring rows

6 sumo deadlift high pulls (45/65 lb)

COOL DOWN

STRETCHING | 3:00

Accumulate:

30 reach, roll, and lift

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

:30 alternating groiners

– Rest :15

:30 lateral hand shuffle + push-up

– Rest :15

:30 wall squats

– Rest :15

SPECIFIC WARMUP

THRUSTER REVIEW | 10:00

5 power cleans – Pull the bar off the floor with a flat back and straight arms and then jump the barbell to the shoulders.

5 front squats – Maintain a full grip on the bar without letting the elbows touch the knees.

5 wide-stance push presses – Use the legs to drive the bar overhead.

5 thrusters – Hips back on the way down, chest up on the way up.

5 top-to-top thrusters – Start at the top, lower to the shoulders with a :03 tempo, then immediately initiate the next rep.

THRUSTER BUILD-UP | 10:00

Start a clock and give athletes about 10:00 to build up to roughly 70% of their best thruster.

4 sets:

5 thrusters (light)

5 thrusters (light-to-moderate)

3 thrusters (moderate)

2 thrusters (5-10 lb under starting load)

– Rest 1:00 between sets.

HEAVY DAY

RX / INTERMEDIATE / BEGINNER

EMOM 20:

2 thrusters

– Barbell starts on the floor. Add weight every 5:00.

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Thruster

COOL DOWN

STRETCHING | 5:00

1 set:

:30 lat roll/side

:30 quad roll/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 14:00

1 set:

200-m jog

10 alternating spiderman stretches

10 air squats

1 set:

100-m jog

10 push-ups to down dog

10 wall-ball front squats

1 set:

200-m run

10 up-downs

10 wall-ball push presses to target

– Use the same target as your workout target.

1 set:

100-m run

10 wall-ball facing burpees

10 wall-ball shots

SPECIFIC WARMUP

HANG SQUAT CLEAN PROGRESSION | 7:00

8 hang deadlift and shrugs (mid-thigh) – “Keep the bar close and keep your arms straight.”

8 hang muscle cleans – “Keep the bar close, stand fast, and bring elbows through quickly.”

8 front squats – “Elbows stay high and full range of motion squat.”

8 hang squat cleans – “Jump and drive the legs straight before pulling with the arms.”

LOADING UP | 8:00

3-4 sets:

3 hang squat cleans

– Rest 1:00 between sets.

WORKOUT

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Metcon (AMRAP – Reps)

RX

On a 15:00 clock:

50 bar-facing burpees

50 wall-ball shots (14/20 lb) (9/10 ft)

800-m run

Max-reps hang squat cleans in the remaining time (125/185 lb)

INTERMEDIATE

On a 15:00 clock:

40 bar-facing burpees

40 wall-ball shots (10/14 lb) (9/10 ft)

800-m run

Max-reps hang squat cleans in the remaining time (95/135 lb)

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 15:

20 bar-facing burpees

200-m run

20 wall-ball shots (14/20 lb) (9/10 ft)

200-m run

20 hang squat cleans (35/45 lb)

COOL DOWN

1 set:

1:00 foam roll quads

1:00 couch stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

PVC SWITCH WARM-UP GAME | 8:00

Object: ensure the PVCs do not fall as the athletes rotate.

SPECIFIC WARMUP

RUNNING WARM-UP | 8:00

3 rounds:

:20 in each position of the running position drill

3 rounds:

10 reps/side of the pulling drill

CARDIO MACHINE WARM-UP | 8:00

3 rounds:

10 calories

:20 rest

– Use machine of choice and pick up the pace each round.

WORKOUT

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Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

7/10 calories on any machine

5 shuttle runs (25 ft)

INTERMEDIATE

Same as RX’d

BEGINNER

AMRAP 10:

5/7 calories on any machine

3 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.

COOL DOWN

100-m cooldown walk

SKILL WORK

Metcon (Checkmark)

Accumulate:

100 hollow rocks
CAP 5 Minutes

STRETCHING

2 sets:

:30 cobra stretch

:30 alternating scorpion stretch

CrossFit Montgomery – CF

GENERAL WARMUP

THE CROSSFIT WARM-UP | 10:00

sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

SKILL WORK

SKILL WORK | 8:00

Athletes should rest :30-1:00 between sets of shoulder taps.

10 plank shoulder taps – Keep the hips level, press one hand down into the floor to lift the other hand away from it.

10 partial handstand shoulder taps – Elevate the feet on the wall to create a 45-degree angle with the body. Keep the feet together and perform shoulder taps.

Handstand shoulder taps – Maintain STRAIGHT and locked-out support arm with the stomach close to the wall, but not touching it (this can be the athlete’s first set of work towards their 40 reps).

Metcon (Checkmark)

Accumulate:

40 alternating handstand shoulder taps

– Stomach facing the wall.

SPECIFIC WARMUP

TOES-TO-BAR | 7:00

:15 kip swings = Start from a dead hang. Use the shoulders to push the chest forward and pull it behind the bar quickly.

5 kipping leg raises, hip-level = Start with 3 small kips and then raise the legs to hip height without bending the knees OR sacrificing the kip swing.

5 kipping leg raises, eye-level or toes-to-bar – Lift the legs higher if possible. Aim for eye level or toes touching the bar, but maintain the kip swing and a straight leg.

5 kipping knee raises, hip level – Utilize the same kip swing, but bend the knees up into the stomach as the shoulders track backward.

5 knees-to-armpits – Press down harder and faster against the bar to elevate the knees up to the armpits without sacrificing the kip swing.

5 toes-to-bars – Kick the legs straight at the top of the knee-to-armpit, then pull the heels down aggressively to maintain the kip swing.

MINI-ROUND | 3:00

1 set with a partner:

16 toes-to-bars

6 wall walks

WORKOUT

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Metcon (Time)

RX

3 rounds for time with a partner:

40 toes-to-bars

12 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

INTERMEDIATE

3 rounds for time with a partner:

40 knees-to-armpits

8 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

BEGINNER

3 rounds for time with a partner:

30 hanging knee raises

12 inch worms

– One athlete works at a time. Athletes may alternate as they see fit.

COOL DOWN

STRETCHING | 5:00

Accumulate:

1:00 banded shoulder stretch/side