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Workouts

240517

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

200-meter row

10 alternating Samson stretches

AMRAP 5:

3 burpees

5 sit-ups

7 AbMat good mornings

1 set:

200-meter row

5 inchworm + push-ups

SPECIFIC WARMUP

ROWING EFFICIENCY | 8:00

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. With the same effort as the previous set but a faster stroke rate, 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)

1:00 Calorie Row (Calories)

WORKOUT PREP

2 rounds:

6 AbMat sit-ups

3-5-calorie row

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

30 AbMat sit-ups

10/15-calorie row

INTERMEDIATE

AMRAP 10:

20 AbMat sit-ups

10/15-calorie row

BEGINNER

AMRAP 10:

15 AbMat sit-ups

7/10-calorie row

METCON

SKILL WORK

25 GHD back extensions

25 GHD hip extensions

COOL DOWN

:30 couch stretch/side

:30 elevated pigeon stretch/side

:30 seated reach stretch

Categories
Workouts

240517

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

200-meter row

10 alternating Samson stretches

AMRAP 5:

3 burpees

5 sit-ups

7 AbMat good mornings

1 set:

200-meter row

5 inchworm + push-ups

SPECIFIC WARMUP

ROWING EFFICIENCY | 8:00

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. With the same effort as the previous set but a faster stroke rate, 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)

1:00 Calorie Row (Calories)

WORKOUT PREP

2 rounds:

6 AbMat sit-ups

3-5-calorie row

Metcon (Time)

RX

AMRAP 10:

30 AbMat sit-ups

10/15-calorie row

INTERMEDIATE

AMRAP 10:

20 AbMat sit-ups

10/15-calorie row

BEGINNER

AMRAP 10:

15 AbMat sit-ups

7/10-calorie row

METCON

SKILL WORK

25 GHD back extensions

25 GHD hip extensions

COOL DOWN

:30 couch stretch/side

:30 elevated pigeon stretch/side

:30 seated reach stretch

Categories
Workouts

240516

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 PVC pass-throughs

10 alternating Spiderman stretches

10 push-up to down-dogs

2 sets:

10 scap pull-ups

5 single-arm dumbbell shoulder presses/arm

5 single-arm dumbbell front squats/arm

SPECIFIC WARMUP

PULL-UP | 10:00

:20 hang Grip and body position:

5-10 kip swings Shoulder initiation:

2 kip swings + 1 kip Shoulder elevation:

2 kip swings + 1 pull-up Timing:

2 kip swings + 1 pull-up + 2 kip swings Pushaway:

3 x 3-5 kipping pull-ups Cycling reps:

DUMBBELL THRUSTER | 7:00

3 dumbbell front squats Squat mechanics:

3 dumbbell push presses Overhead position:

5 dumbbell thrusters Timing up:

5 dumbbell thrusters

MINI ROUND

10 unbroken thrusters (workout loading)

10 pull-ups for Rx’d or 5 reps of chosen scaled variation

METCON

Metcon (Time)

RX

For time:

27-21-15-9

DB thrusters (20/35 lb)

Pull-ups

INTERMEDIATE

For time:

21-15-9

DB thrusters (15/25 lb)

Pull-ups

BEGINNER

21-15-9

DB thrusters (10/15 lb)

Jumping pull-ups
– Use two DBs.

COOL DOWN

1:00 double-forearm stretch

1:00 foam roll quad/leg

Categories
Workouts

240515

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

400-meter run (sub a 400/500-meter Ski-erg, row, or 800/1,000-meter bike to accommodate running limitation)

1 set:

10 jumping jacks

10 alternating Spiderman stretch + reaches

10 push-ups to downward dog

10 burpees (slow)

10 alternating Samson lunges

10 reverse lunges

10 jumping jacks

10 alternating scorpion stretches

10 air squats

10 burpees (fast)

PLANK TAP RELAY GAME | 7:00

SPECIFIC WARMUP

WORKOUT PREP

WORKOUT PREP | 6:00

2 sets:

100-meter run

3-5 hand-release push-ups

– Rest :30-1:00 between sets.

METCON

Metcon (Time)

RX

9 hand-release push-ups

100-m run

15 hand-release push-ups

200-m run

21 hand-release push-ups

400-m run

21 hand-release push-ups

200-m run

15 hand-release push-ups

100-m run

9 hand-release push-ups

INTERMEDIATE

6 hand-release push-ups

100-m run

8 hand-release push-ups

200-m run

12 hand-release push-ups

400-m run

12 hand-release push-ups

200-m run

8 hand-release push-ups

100-m run

6 hand-release push-ups

BEGINNER

5 hand-release push-ups from knees

100-m run

7 hand-release push-ups from knees

200-m run

9 hand-release push-ups from knees

200-m run

9 hand-release push-ups from knees

200-m run

7 hand-release push-ups from knees

100-m run

5 hand-release push-ups from knees

SKILL WORK

Accumulate:

2:00 in a handstand

– Athlete’s choice: freestanding, against the wall, feet on a box, etc.

COOL DOWN

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

Categories
Workouts

240514

CrossFit Montgomery – CF

GENERAL WARMUP

10 jumping jacks

5 push-ups

10 PVC pass throughs

10 jumping jacks

5 up-downs

10 PVC front squats

20 jumping jacks

5 burpees

10 PVC overhead squats

SPECIFIC WARMUP

CLEAN | 5:00

3 deadlifts to mid-thigh Torso angle: ”

3 muscle cleans Timing:

3 power cleans Hip extension:

6 squat cleans Receiving position:

BENCH PRESS | 3:00

5 bench presses Shoulder position:

5 bench presses Bar speed:

OVERHEAD SQUAT | 3:00

5 behind-the-neck push jerks

5 overhead squats

WORKOUT PREP

2-3 sets:

3 squat cleans

3 bench presses

3 overhead squats

– Rest :30 between movements while partner performs their set.

– Build in load through each set; less-experienced athletes may choose to use an empty barbell to continue to work on mechanics.

HEAVY DAY

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

COOL DOWN

:45 scorpion stretch/side

:45 lacrosse ball upper back/side

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Workouts

240513

CrossFit Montgomery – CF

GENERAL WARMUP

CROSSFIT WARM-UP | 12:00

3 sets:

10 reps or :30 of each movement:

Samson stretch lunge

PVC overhead squat (weight in heels)

Strict sit-ups (minimal arm movement)

Good mornings (neutral spine)

Strict pull-ups (full range of motion)

Strict ring dips (full range of motion)

SPECIFIC WARMUP

ROWING | 8:00

2 x :30 row Chest and torso upright.

2 x :30 row Hold the end of the stroke for :01.

2 x :30 row Return the arms before the knees bend.

2 x :30 row Speed up the cadence and extend the arms before the knees bend.

PACE CHECK | 4:00

2 rounds:

150-meter row, holding a pace of 1:45-2:30/500 meters

Rest 1:00

METCON

2000m Row (Time)

RX

For time:

2,000-m row

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

1,600-m row

SKILL WORK

2 sets:

1:00 plank hold

50 Russian twists

COOL DOWN

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

Categories
Workouts

240513

CrossFit Montgomery – CF

GENERAL WARMUP

CROSSFIT WARM-UP | 12:00

3 sets:

10 reps or :30 of each movement:

Samson stretch lunge

PVC overhead squat (weight in heels)

Strict sit-ups (minimal arm movement)

Good mornings (neutral spine)

Strict pull-ups (full range of motion)

Strict ring dips (full range of motion)

SPECIFIC WARMUP

ROWING | 8:00

2 x :30 row Chest and torso upright.

2 x :30 row Hold the end of the stroke for :01.

2 x :30 row Return the arms before the knees bend.

2 x :30 row Speed up the cadence and extend the arms before the knees bend.

PACE CHECK | 4:00

2 rounds:

150-meter row, holding a pace of 1:45-2:30/500 meters

Rest 1:00

METCON

Metcon (Time)

RX

For time:

2,000-m row

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

1,600-m row

SKILL WORK

2 sets:

1:00 plank hold

50 Russian twists

COOL DOWN

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

Categories
Workouts

240512

CrossFit Montgomery – CF

Metcon (Time)

Buy in: 5 Rope Climbs

-then-

20 burpees

50 sit-ups

20 left-arm DB snatches

20 right-arm DB snatches

1250/1000 AAB or 400m Run

50 single-arm overhead DB lunges

1250/1000 AAB or 400m Run

20 left-arm DB snatches

20 right-arm DB snatches

50 sit-ups

20 burpees

Cash out: 5 Rope Climbs
– Use one dumbbell

RX – 50/35lbs

INT – 35/25lbs

BEG – 25/15LBS

– Switch arms on the lunges as needed

Categories
Workouts

240510

CrossFit Montgomery – CF

GENERAL WARMUP

JUMP-ROPE PREP | 4:00

1 round:

:20 single-unders

:20 single-unders jog in place

:20 single-unders jump front to back

:20 single-unders jump side-to-side

:20 single-unders jumping lunges

:20 single-unders left leg

:20 single-unders right leg

– Rest :10 between movements.

RACK POSITION | 6:00

1 set:

:20 back rack elbow raise, right arm

:20 back rack elbow raise, left arm

:20 back rack alternating elbow raises

:20 back rack elbow raises, both elbows

10 back squats with elbows high in the back rack

Move bar to the front rack and attempt to get as many fingers on the bar as possible.

Lead athletes through the first set and then let them move through the last 3 on their own for a total of 12 reps.

2 sets:

2-inch front squat + pull elbows up before standing

4-inch front squat + pull elbows up before standing

6-inch front squat + pull elbows up before standing

SPECIFIC WARMUP

LIFTING COMPLEX | 8:00

6 deadlifts Setup:

6 deadlifts to mid-thigh

6 deadlift and shrugs

6 hang muscle cleans

6 hang power cleans

6 front squats

LOAD UP

3 sets:

3 deadlifts

3 hang power cleans

3 front squats

– Build to workout weight.

METCON

Metcon (Time)

RX

For time:

9-7-5:

Deadlifts (125/185 lb)

Hang power cleans

Front squats

INTERMEDIATE

For time:

9-7-5:

Deadlifts (95/135 lb)

Hang power cleans

Front squats

BEGINNER

For time:

9-7-5:

Deadlifts (55/75 lb)

Hang power cleans

Front squats

SKILL WORK

Accumulate:

50 good mornings

– Rest as needed.

– Athlete chooses load.

COOL DOWN

1:00 foam roll quadriceps/leg

1:00 foam roll hamstrings/leg

Categories
Workouts

240509

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

200-meter run

10 alternating Spiderman stretches

10 alternating plank reach-throughs

10 alternating single-leg V-ups

10 bear crawl steps

10 scap pull-ups

SKILL WORK

WALL WALK | 6:00

:30 shoulder taps Rigid body position.

:30 shoulder taps in pike Legs straight and hips stacked close to shoulders.

:30 partial wall walks Arms press into the ground hard.

1:00 wall walks or inchworms

On a 10:00 clock:

Freestanding handstand practice

SPECIFIC WARMUP

TOES-TO-BAR | 8:00

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 toe-to-bar

Toes-to-bar

WORKOUT PREP

2 rounds:

3 toes-to-bars

2 wall walks

– Use workout variations.

– Practice quick transitions from one movement to the next.

METCON

Metcon (AMRAP – Reps)

RX

AMRAP 10:

3-6-9-12… etc.

Toes-to-bars

1-2-3-4… etc.

Wall walks

INTERMEDIATE

AMRAP 10:

2-4-6-8-10-12… etc.

Toes-to-bars

1-1-2-2-3-3.. etc.

Wall walks

BEGINNER

AMRAP 10:

3-6-9-12… etc.

Hanging knee raises

1-2-3-4… etc.

Inchworm + push-ups

COOL DOWN

1:00 banded shoulder stretch/arm

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