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Workouts

240712

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

10 PVC pass-throughs

10 PVC good mornings

10 air squats

:30 shuttle run (slow)

1 set:

10 arm circles forward

10 arm circles backward

10 Superman arch-ups

10 wide stance air squats

:30 shuttle run (moderate)

1 set:

10 barbell bent-over rows

10 barbell good mornings

10 sumo stance squats

:30 shuttle run (fast)

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL | 8:00

5 sumo deadlifts

5 deadlift-shrugs

5 sumo deadlift high pulls

10 sumo deadlift high pulls

LOADING

2 sets:

5 unbroken sumo deadlift high pulls

MINI ROUND

3 shuttle runs

9 sumo deadlift high pulls

3 shuttle runs

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 9:

12 sumo deadlift high pulls (65/95 lb)

6 shuttle runs

INTERMEDIATE

AMRAP 9:

12 sumo deadlift high pulls (45/55 lb)

6 shuttle runs

BEGINNER

AMRAP 9:

12 sumo deadlift high pulls (35/45 lb)

4 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

SKILL WORK

Metcon (Distance)

On a 8:00 clock:

6 attempts at a max-distance broad jump

COOL DOWN

1:00 doorway pec stretch/side

1:00 couch stretch/side

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Workouts

240712

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

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Workouts

240711

CrossFit Montgomery – CF

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GENERAL WARMUP

400-meter run (sub a 500-meter ski, row, or bike to accommodate running limitation)

1 round:

10 jumping jacks

10 alternating Spiderman stretch + reaches

10 push-ups to downward dog

10 up-downs

10 alternating Samson lunges

10 reverse lunges

10 jumping jacks

10 burpees

10 alternating scorpion stretches

10 air squats

10 burpee broad jumps

SPECIFIC WARMUP

HANG POWER CLEAN | 5:00

6 hang muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

SKILL WORK

Hang Power Clean (2 rep)

EMOM 6:

3 hang power cleans

– Build to a heavy 3-rep for the day.

MINI ROUND

1 set:

10 hang power cleans

10 bar-facing burpees

WORKOUT

Metcon (Time)

RX

3 rounds for time:

30 hang power cleans (75/115 lb)

30 bar-facing burpees

INTERMEDIATE

3 rounds for time:

30 hang power cleans (55/75 lb)

30 bar-facing burpees

BEGINNER

3 rounds for time:

20 hang power cleans (35/45 lb)

20 bar-facing burpees

COOL DOWN

Accumulate:

1:00 elbow-to-instep/side

1:00 banded shoulder stretch/side

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Workouts

240711

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

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Workouts

240710

CrossFit Montgomery – CF

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GENERAL WARMUP

PARTNER ROWLING WARM-UP | 10:00

Teams of two: Athletes alternate work and rest.

Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower.

Each athlete will aim to row 100 meters three times.

On a 6:00 clock:

Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement (no more than 10 reps).

Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.

Penalties by round:

Scap pull-ups or ring rows

Kip swings

Kipping pull-ups or butterfly pull-ups

SPECIFIC WARMUP

SINGLE-LEG SQUAT | 7:00

:20 reverse lunges

:20 reverse lunges with foot on plate

:30 single-leg squats to a box

:30 single-leg squats on a box

:30 single-leg squat attempts

HANDSTAND PUSH-UP | 7:00

:20 pike push-ups

:20 pike push-up or pike hold on box

:30 handstand hold

1:00-2:00 handstand push-up practice

BUILD-UP

1 round:

2 handstand push-ups or scaling option

4 single-leg squats or scaling option

8 pull-ups or scaling options

WORKOUT

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
INTERMEDIATE

AMRAP 20:

5 pike push-ups

10 alternating single-leg squats to a target

10 pull-ups

BEGINNER

AMRAP 20:

5 push-ups from the knees

10 reverse lunges

10 jumping pull-ups

– Rest :30 between rounds.

COOL DOWN

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts

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Workouts

240710

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

Categories
Workouts

240709

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

10 Spiderman lunges

10 Cossack squats (5/leg)

5 goblet squats (light)

5 paused goblet squats (light)

– Build in load as able.

SPECIFIC WARMUP

BACK SQUAT | 5:00

3 back squat initiations

3 above-parallel back squats

5 back squats

5 back squats

BUILD-UP

3-5 sets:

3 back squats

HEAVY DAY

Back Squat

5-5-5-5-5

COOL DOWN

2 sets:

:30 child’s pose

:15-:30 Samson stretch/leg

Categories
Workouts

240709

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

Categories
Workouts

240708

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 jumping jacks

10 leg swings/leg

20 alternating mountain climbers

8 alternating box step-ups

2 sets:

10 lateral leg swings/leg

:10 Samson stretch/leg

6 box jumps

SPECIFIC WARMUP

DUMBBELL BURPEE DEADLIFT | 6:00

3 burpees

3 burpees on dumbbells

5 dumbbell deadlifts

3 dumbbell burpee deadlifts

5 dumbbell burpee deadlifts

BOX JUMP | 5:00

3 box jumps

3 box jumps

3 box jumps

WORKOUT PREP

3 rounds:

4 dumbbell burpee deadlifts

4 box jumps

WORKOUT

Metcon (Time)

RX

6 rounds for time of:

10 DB burpee deadlifts (35/50 lb)

10 box jumps (24/30 in)

INTERMEDIATE

6 rounds for time of:

10 DB burpee deadlifts (20/35 lb)

10 box jumps (20/24 in)

BEGINNER

6 rounds for time of:

10 DB burpee deadlifts (10/15 lb)

10 box step-ups (12/20 in)

SKILL WORK

2 Turkish get-up initiations

2 Turkish get-up initiations + hip heist

2 Turkish get-ups

Accumulate:

10 Turkish get-ups/arm

COOL DOWN

Accumulate:

:30 Samson stretch/side

Categories
Workouts

240705

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

:30 easy pace

:30 moderate pace

:30 fast pace

:30 rest

– Choose between row, ski, or bike.

2 sets:

5 elbow-to-instep/leg

10 unweighted good mornings

10 alternating step-back lunges

10 alternating single-leg toe touches

10 up-downs

5 inchworm + push-ups

SPECIFIC WARMUP

WALKING LUNGE | 5:00

4 walking lunges

4 walking lunges

4 walking lunges

BURPEE TO TARGET | 5:00

1 round:

3 slow burpees

3 fast burpees

3 burpees to target

– Rest :30 between sets.

MINI ROUND

6 walking lunges

4 burpees to a target

– Use workout variations.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 8:

20 walking lunges

20 burpees to a 6-in target

INTERMEDIATE

AMRAP 8:

15 walking lunges

15 burpees to a 3-in target

BEGINNER

AMRAP 8:

10 walking lunges

10 burpees to a target at max reach

SKILL WORK

HIP EXTENSION | 6:00

Setup:

1) Set up with hips in front of the pad.

2) Hold body parallel to the floor.

3) Use the GHD handles to maintain stability and comfort.

4) Practice a Superman hold before proceeding.

10 good mornings

:20 Superman hold

10 Superman arch-ups

5 quarter range of motion reps

5 half range of motion reps

5-10 full range of motion reps

SKILL WORK | 8:00

Accumulate:

30-50 GHD hip extensions

COOL DOWN

1:00 foam roll IT band/leg

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