CrossFit Montgomery

CrossFit Montgomery – CF

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GENERAL WARMUP

2 rounds:

2:00 row or bike

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 push-ups

SPECIFIC WARMUP

Double-unders | 9:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

Burpee prep | 3:00

5 slow up-downs

:10 rest

5 fast up-downs

:10 rest

5 slow burpees

:10 rest

5 fast burpees

MINI ROUND

5 burpees

10-15 double-unders or single-unders

5 burpees

– Use workout variations.

WORKOUT

Metcon (Time)

rx

50 burpees

200 double-unders

50 burpees

intermediate

40 burpees

80 double-unders

40 burpees

beginner

25 burpees

100 single-unders

25 burpees

SKILL WORK

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

COOL DOWN

Accumulate:

1:00 lacrosse ball foot roll/foot

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

Line drill warm-up | 10:00

50 feet of each:

Jog x 3 laps

Skipping high knees

Lateral shuffle/direction

Toy soldiers

Samson lunges (10 lunges then jog)

Crawling Spiderman lunges (10 lunges then jog)

Bear crawl

Bunny hop

Broad jump (5 jumps then jog)

Burpee broad jump (5 jumps then jog)

SPECIFIC WARMUP

Kettlebell swing | 6:00

10 kettlebell low swings

10 kettlebell swings to eye level

8 kettlebell swings overhead

8 kettlebell swings, fast

Pull-up | 10:00

5-10 kip swings

3 kip swings + 3 kips

2 kip swings + 1 pull-up + 2 kip swings, twice

3-5 kipping pull-ups

EMOM 3:

3-5 kipping pull-ups

MINI ROUND

400-meter run

12 kettlebell swings

6 unbroken pull-ups

– Use workout variations.

WORKOUT

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

COOL DOWN

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Line drill warm-up | 10:00

50 feet of each:

Jog x 3 laps

Skipping high knees

Lateral shuffle/direction

Toy soldiers

Samson lunges (10 lunges then jog)

Crawling Spiderman lunges (10 lunges then jog)

Bear crawl

Bunny hop

Broad jump (5 jumps then jog)

Burpee broad jump (5 jumps then jog)

SPECIFIC WARMUP

Kettlebell swing | 6:00

10 kettlebell low swings

10 kettlebell swings to eye level

8 kettlebell swings overhead

8 kettlebell swings, fast

Pull-up | 10:00

5-10 kip swings

3 kip swings + 3 kips

2 kip swings + 1 pull-up + 2 kip swings, twice

3-5 kipping pull-ups

EMOM 3:

3-5 kipping pull-ups

MINI ROUND

400-meter run

12 kettlebell swings

6 unbroken pull-ups

– Use workout variations.

WORKOUT

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

COOL DOWN

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Line drill warm-up | 10:00

50 feet of each:

Jog x 3 laps

Skipping high knees

Lateral shuffle/direction

Toy soldiers

Samson lunges (10 lunges then jog)

Crawling Spiderman lunges (10 lunges then jog)

Bear crawl

Bunny hop

Broad jump (5 jumps then jog)

Burpee broad jump (5 jumps then jog)

SPECIFIC WARMUP

Kettlebell swing | 6:00

10 kettlebell low swings

10 kettlebell swings to eye level

8 kettlebell swings overhead

8 kettlebell swings, fast

Pull-up | 10:00

5-10 kip swings

3 kip swings + 3 kips

2 kip swings + 1 pull-up + 2 kip swings, twice

3-5 kipping pull-ups

EMOM 3:

3-5 kipping pull-ups

MINI ROUND

400-meter run

12 kettlebell swings

6 unbroken pull-ups

– Use workout variations.

WORKOUT

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

COOL DOWN

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Line drill warm-up | 10:00

50 feet of each:

Jog x 3 laps

Skipping high knees

Lateral shuffle/direction

Toy soldiers

Samson lunges (10 lunges then jog)

Crawling Spiderman lunges (10 lunges then jog)

Bear crawl

Bunny hop

Broad jump (5 jumps then jog)

Burpee broad jump (5 jumps then jog)

SPECIFIC WARMUP

Kettlebell swing | 6:00

10 kettlebell low swings

10 kettlebell swings to eye level

8 kettlebell swings overhead

8 kettlebell swings, fast

Pull-up | 10:00

5-10 kip swings

3 kip swings + 3 kips

2 kip swings + 1 pull-up + 2 kip swings, twice

3-5 kipping pull-ups

EMOM 3:

3-5 kipping pull-ups

MINI ROUND

400-meter run

12 kettlebell swings

6 unbroken pull-ups

– Use workout variations.

WORKOUT

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

COOL DOWN

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Line drill warm-up | 10:00

50 feet of each:

Jog x 3 laps

Skipping high knees

Lateral shuffle/direction

Toy soldiers

Samson lunges (10 lunges then jog)

Crawling Spiderman lunges (10 lunges then jog)

Bear crawl

Bunny hop

Broad jump (5 jumps then jog)

Burpee broad jump (5 jumps then jog)

SPECIFIC WARMUP

Kettlebell swing | 6:00

10 kettlebell low swings

10 kettlebell swings to eye level

8 kettlebell swings overhead

8 kettlebell swings, fast

Pull-up | 10:00

5-10 kip swings

3 kip swings + 3 kips

2 kip swings + 1 pull-up + 2 kip swings, twice

3-5 kipping pull-ups

EMOM 3:

3-5 kipping pull-ups

MINI ROUND

400-meter run

12 kettlebell swings

6 unbroken pull-ups

– Use workout variations.

WORKOUT

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

COOL DOWN

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

Ascending (AMRAP – Rounds and Reps)

12 MIN AMRAP

15/12 cal bike

10 Push Press 115/85

20 Sit-Ups (or GHD)

30 Pick your movement (Rig Movements 15 [Pull-ups etc])

Rest (No Measure)

3 Minutes

Descending (AMRAP – Rounds and Reps)

12 Min AMRAP

30 Pick your Movement

20 Box Jumps 24/20

10 Deadlifts 185/125

200m Run

CrossFit Montgomery – CF

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GENERAL WARMUP

The CrossFit warm-up | 10:00

1 set:

200-meter jog

2 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

SPECIFIC WARMUP

Handstand push-up | 10:00

5 push-ups to down dog

10 shoulder taps in pike position

5 piked push-ups

:20 handstand hold against wall

5 handstand negatives

1:00 strict handstand push-up practice

MINI ROUND

200-meter run

3-5 strict handstand push-ups or scaling option

WORKOUT

Metcon (Time)

rx

5 rounds for time:

200-m run

10 strict handstand push-ups

intermediate

5 rounds for time:

200-m run

10 pike push-ups

beginner

5 rounds for time:

200-m run

10 seated DB presses (15/25 lb)

SKILL WORK

3 sets:

3-10 GHD hip and back extensions

– Rest as needed.

COOL DOWN

1:00 lacrosse ball shoulder mash/side