Month: August 2023

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

PARTNER MED BALL GAME (5)

AMRAP 5:

Walk 50 ft (15 m) with med ball

10 lunges

Walk 50 ft (15 m) with med ball

5 thrusters

Walk 50 ft (15 m) with med ball

5 deadlifts

Walk 50 ft (15 m) with med ball

5 shoulder presses

Partners must hold the med ball between them with the PVCs and perform all movements without dropping the med ball/

SPECIFIC WARMUP

WALL-BALL SHOT REVIEW (2)

2-3 rounds:

4 wall-ball shots

KB SWING PRACTICE (7)

10 KB deadlifts – (Back flat and drive through the heels)

5 single-arm KB swings – ((chest height)/armUse the hips to create momentum)

10 Russian KB swings – (Pull the chest up away from the KB, drive the heels into the ground, and use an aggressive hip drive)

10 full KB swings – (Hit full extension with the arms locked and KB overhead)

DEADLIFT REVIEW (7)

Hands outside shoulder width – (Hold the bar and widen your grip until the thumbs barely touch the thighs)

Feet between hips and shoulder-width – (Jump up and down 3x and then hold the landing and point your feet straight)

Shoulders slightly in front of the bar – (Push the shoulders forward of the bar and slide it down the leg to mid-shin)

Neutral spine – (Without dropping the hips, push the chest up and arch the back)

Weight in the heels – (Wiggle the toes without rocking backward)

WORK OUT PREP (5)

2-3 rounds:

3 deadlifts

4 wall-balls

6 KB swings

– Build up to workout weight for all movements.

WORKOUT

()

Metcon (Time)

RX

30 deadlifts (155/225 lb)

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

50 KB swings (35/53 lb)

INTERMEDIATE

30 deadlifts (135/185 lb)

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

50 KB swings (26/35 lb)

BEGINNER

20 deadlifts (75/115 lb)

30 wall-ball shots (10/14 lb) (8/9 ft)

40 KB swings (18/26 lb)
10 Minute CAP

COOL DOWN

SKILL WORK (8)

For completion:

200-m KB suitcase carry, left

200-m KB suitcase carry, right

– Rest as needed, but not more than 2 times per 200 m.

STRETCHING (4)

2 sets:

:30 cobra stretch

:30 spiderman stretch, left

:30 spiderman stretch, right

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

2 rounds:

10 jumping jacks

10 over-the-fences

10 jumping jacks

10 Samson lunges

10 jumping jacks

SPECIFIC WARMUP

ROWING WARM-UP | 5:00

Rest :15 between each set.

:30 row – (Keep the chest up and return the arms while the legs are straight)

:30 row – (Keep the chest up and hold the end of each stroke for :01)

:30 row – (Continue to hold for :01, but push/pull harder to make the fan “louder.”)

:30 row – (Continue to pull hard, but slowly return to the catch for the next stroke)

:30 row – (Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ s/m.)

RUNNING | 6:00

1 round:

25-ft down and back:

Running position drill

Running falling forward drill

EMOM 3:

100-m run

– Build in pace with each run.

DOUBLE-UNDER REVIEW | 5:00

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)

WORKOUT PREP | 4:00

EMOM 4:

Even: calorie row

Odd: 10 double-unders

– Row slowly during the first 1:00; then, pick up the pace to workout effort on the second row.

– Use workout variation for the jump rope.

METCON

RX

EMOM 10:

Even: row for max calories

Odd: 25 double-unders

Rest 5:00

For time:

1-mile run

INTERMEDIATE

EMOM 10:

Even: row for max calories

Odd: double-under attempts

Rest 5:00

For time:

1-mile run

BEGINNER

EMOM 10:

Even: row for max calories

Odd: 25 single-unders

Rest 5:00

For time:

1,200-m run

Metcon (AMRAP – Reps)

EMOM 10:

ROW

ROPE

1-Mile Run (Time)

Max Effort 1-Mile Run

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 5:00

4 sets:

:20 air squats

:10 up-downs

:30 rest

4 sets:

:20 bottom of squat hold

:10 burpees

SPECIFIC WARMUP

CLEAN AND JERK REVIEW (9)

Lead athletes through 3 reps and then let them practice 3-5 reps on their own at each step.

Focus on correcting the most significant faults at each step of the review.

SetupEnsure – (sound positioning)

Front squat – (Loose fingertip grip while keeping elbows off of the knees)

Squat clean – (Smooth and slow pull off of the ground until the bar gets to mid-thigh)

Push press – (Upright dip, hip extension before arms punch)

Push jerk – (Upright dip, hip extension, then punch under the bar)

Split jerk – (Knee stacked over front heel, back knee slightly bent)

Clean and jerk – ((touch-and-go)Teach athletes how to lower bar from overhead to the floor. The bar should first stop at the shoulders, then the hips and finally the floor. Advanced athletes may not need to stop at each point but have them practice this way)

CLEAN AND JERK WARM-UP (6)

3 sets:

Every 2:00

2 touch-and-go clean and jerks

()

HEAVY DAY

Clean and Jerk

RX / INTERMEDIATE / BEGINNER

Every 2:00 for 30:00:

2 clean and jerks

– Add load every 10:00.

COOL DOWN

2 sets:

:30 saddle stretch

:30 down-dog stretch

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP (8)

7:00 AMRAP

:20 jumping jacks (Arms straight)

10 unweighted good mornings (Arch in the low back)

5 tempo push-ups (Chest touching the floor)

6 Samson stretch lunges (Driving the hips/knees forward)

5 counterbalance squats (Hips back and knees out)

SPECIFIC WARMUP

DB DEADLIFTS AND LUNGES (8)

5 suitcase DB deadlifts/side – (With the feet close together, sit the hips low and touch the front head of the DB to the floor)

10 DB front-rack step-back lunges – (Holding the dumbbells in a front rack position, plant the front foot and sit the back knee back and down to perform the lunge)

10 DB deadlifts – (Arch the back with the heels on the floor. Touch the front head of each DB to the floor in line with the middle of the feet)

8 DB box step-ups – (Plant the front foot on top of the box and drive the head towards the ceiling to stand)

10 DB deadlifts – (Quickly cycle reps while squeezing the glutes to pull the shoulders over the hips)

RUNNING (5)

Rest ~:30 between sets.

100-m run – (Push the hips forward and pump the arms to jog forward)

100-m run – (Lead with the knees FIRST on every step while squeezing the glutes)

100-m run = (Grab the ground and push it behind you with every step)

MINI ROUND (3)

1 set:

9 DB deadlifts

7 DB box step-ups

200-m run

METCON

()

Metcon (Time)

RX

6 rounds for time:

12 DB deadlifts (35/50 lb)

9 DB box step-up (35/50 lb) (20/24 in)

200-m run

– Use two DBs.

– Rest 2:00 between rounds.

INTERMEDIATE

6 rounds for time:

12 DB deadlifts (20/35 lb)

9 DB box step-up (20/35 lb) (20/24 in)

200-m run

– Use two DBs.

– Rest 2:00 between rounds.

BEGINNER

6 rounds for time:

12 DB deadlifts (20/15 lb)

9 box step-ups (12 in)

200-m run

– Use two DBs.

– Rest 2:00 between rounds.
Time Cap = 24 minutes

COOL DOWN

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll calves

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP (8)

7:00 AMRAP

:20 jumping jacks (Arms straight)

10 unweighted good mornings (Arch in the low back)

5 tempo push-ups (Chest touching the floor)

6 Samson stretch lunges (Driving the hips/knees forward)

5 counterbalance squats (Hips back and knees out)

SPECIFIC WARMUP

DB DEADLIFTS AND LUNGES (8)

5 suitcase DB deadlifts/side – (With the feet close together, sit the hips low and touch the front head of the DB to the floor)

10 DB front-rack step-back lunges – (Holding the dumbbells in a front rack position, plant the front foot and sit the back knee back and down to perform the lunge)

10 DB deadlifts – (Arch the back with the heels on the floor. Touch the front head of each DB to the floor in line with the middle of the feet)

8 DB box step-ups – (Plant the front foot on top of the box and drive the head towards the ceiling to stand)

10 DB deadlifts – (Quickly cycle reps while squeezing the glutes to pull the shoulders over the hips)

RUNNING (5)

Rest ~:30 between sets.

100-m run – (Push the hips forward and pump the arms to jog forward)

100-m run – (Lead with the knees FIRST on every step while squeezing the glutes)

100-m run = (Grab the ground and push it behind you with every step)

MINI ROUND (3)

1 set:

9 DB deadlifts

7 DB box step-ups

200-m run

METCON

Metcon (Time)

RX

6 rounds for time:

12 DB deadlifts (35/50 lb)

9 DB box step-up (35/50 lb) (20/24 in)

200-m run

– Use two DBs.

– Rest 2:00 between rounds.

INTERMEDIATE

6 rounds for time:

12 DB deadlifts (20/35 lb)

9 DB box step-up (20/35 lb) (20/24 in)

200-m run

– Use two DBs.

– Rest 2:00 between rounds.

BEGINNER

6 rounds for time:

12 DB deadlifts (20/15 lb)

9 box step-ups (12 in)

200-m run

– Use two DBs.

– Rest 2:00 between rounds.
Time Cap = 24 minutes

COOL DOWN

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll calves

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP (8)

7:00 AMRAP

:20 jumping jacks (Arms straight)

10 unweighted good mornings (Arch in the low back)

5 tempo push-ups (Chest touching the floor)

6 Samson stretch lunges (Driving the hips/knees forward)

5 counterbalance squats (Hips back and knees out)

SPECIFIC WARMUP

DB DEADLIFTS AND LUNGES (8)

5 suitcase DB deadlifts/side – (With the feet close together, sit the hips low and touch the front head of the DB to the floor)

10 DB front-rack step-back lunges – (Holding the dumbbells in a front rack position, plant the front foot and sit the back knee back and down to perform the lunge)

10 DB deadlifts – (Arch the back with the heels on the floor. Touch the front head of each DB to the floor in line with the middle of the feet)

8 DB box step-ups – (Plant the front foot on top of the box and drive the head towards the ceiling to stand)

10 DB deadlifts – (Quickly cycle reps while squeezing the glutes to pull the shoulders over the hips)

RUNNING (5)

Rest ~:30 between sets.

100-m run – (Push the hips forward and pump the arms to jog forward)

100-m run – (Lead with the knees FIRST on every step while squeezing the glutes)

100-m run = (Grab the ground and push it behind you with every step)

MINI ROUND (3)

1 set:

9 DB deadlifts

7 DB box step-ups

200-m run

METCON

COOL DOWN

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll calves

Metcon (Time)

RX

6 rounds for time:

12 DB deadlifts (35/50 lb)

9 DB box step-up (35/50 lb) (20/24 in)

200-m run

– Use two DBs.

– Rest 2:00 between rounds.

INTERMEDIATE

6 rounds for time:

12 DB deadlifts (20/35 lb)

9 DB box step-up (20/35 lb) (20/24 in)

200-m run

– Use two DBs.

– Rest 2:00 between rounds.

BEGINNER

6 rounds for time:

12 DB deadlifts (20/15 lb)

9 box step-ups (12 in)

200-m run

– Use two DBs.

– Rest 2:00 between rounds.
Time Cap = 22 minutes

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

Metcon (Time)

100m S-Arm DB OH

25 R-Arm DB Snatch

25 L-Arm DB Snatch

25 DB Situps

25 R-Arm DB Push Press

25 L-Arm DB Push Press

25 DB Squats

25 S-Arm Devils Press

100m S-Arm DB OH

Weight (50/35lbs)

CrossFit Montgomery – CF

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP (6)

EMOM 5:

Min. 1 | inchworm + push-up

Min. 2 | hollow rocks

Min. 3 | up-down + max-effort jump and reach

Min. 4 | hip taps in an inchworm

Min. 5 | burpee + max-effort jump and reach

On an 6:00 clock:

Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, they must perform 2x that many reps of a penalty movement.

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

Suggested penalty movements:

Scap pull-ups or ring rows

Kip swings

Shoulder taps with feet on box

Lunges

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.

Teams who complete the most 100-m intervals win.

SPECIFIC WARMUP

BURPEE PRACTICE (6)

Hand and foot placement – (Set a target for hands and feet each rep)

Transition into next rep – (Land in partial squat and jump chest to ground)

Steady gaze – (Keep eyes focused forward on one spot)

Fast cycling – (Move with speedy transitions through each rep)

MINI ROUND (2)

1 round:

:20 calorie row

:20 rest

:20 burpees

METCON

()

Metcon (5 Rounds for reps)

RX / INTERMEDIATE / BEGINNER

5 rounds for reps:

:20 calorie row

:40 rest

:40 calorie row

:20 rest

1:00 burpees

1:00 rest

SKILL WORK

SKILL WORK 5:00

Accumulate:

50 seated leg raises

COOL DOWN

STRETCHING | 5:00

1 set:

:40 seated straddle stretch

:40 seated hamstring stretch, left

:40 seated hamstring stretch, right

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP (12)

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 up and overs

10 med-ball cleans (14/20 lb)

10 sit-ups

1 set:

10 box step up and overs

10 med-ball cleans (14/20 lb)

10 weighted sit-ups

1 set:

10 box jump-overs

10 med-ball cleans (14/20 lb)

10 alternating V-ups

1 set:

10 box jump-overs

10 med-ball cleans (14/20 lb)

10 V-ups

SPECIFIC WARMUP

KNEES-TO-ELBOWS (8)

Setup – (Hands outside shoulder width, pull down on the bar, and squeeze the stomach)

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 knees-to-elbows – (Press down against the bar, lean back, and drive knees to the elbows)

Knees-to-elbows – (Pull the knees down quickly and arch hard into the next rep)

WALL-BALL SHOT (6)

10 wall-ball front squats – (Keep the ball high on the body and send the hips back and down)

10 wall-ball push presses – (Fast dip and drive then push the ball to the target)

10 wall-ball shots – (Stand up out of the squat fast and wait for the ball before squatting again)

PROVE IT ROUND (4)

1 set:

5 knees-to-elbows

7 wall-ball shots (workout weight)

9 box jump-overs (workout height)

METCON

RX

For reps:

AMRAP 2:

Knees-to-elbows

– Rest 1:00

AMRAP 4:

5 knees-to-elbows

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

– Rest 2:00

AMRAP 6:

5 knees-to-elbows

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

9 box jump-overs (20/24 in)

INTERMEDIATE

For reps:

AMRAP 2:

Knees-to-armpits

– Rest 1:00

AMRAP 4:

5 knees-to-armpits

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

– Rest 2:00

AMRAP 6:

5 knees-to-armpits

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

9 box jump-overs (20/24 in)

BEGINNER

For reps:

AMRAP 2:

Hanging knee raises

– Rest 1:00

AMRAP 4:

5 hanging knee raises

7 wall-ball shots (6/10 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:

5 hanging knee raises

7 wall-ball shots (6/10 lb) (9/10 ft)

9 box step-overs (12/20 in)

()

AMRAP 2 (AMRAP – Reps)

Knees-to-elbows
30+ REPS

AMRAP 4 (AMRAP – Reps)

5 knees-to-elbows

7 wall-ball shots
36+ REPS

AMRAP 6 (AMRAP – Reps)

5 knees-to-elbows

7 wall-ball shots

9 box jump-overs
84+ REPS

COOL DOWN

STRETCHING (5)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg