Month: August 2023

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

1:00 jumping jacks

10 Samson stretch lunge/leg

1:00 burpees

Perform the jumping jacks and burpees with a pacing of :20 slow, :20 moderate, and :20 fast.

SPECIFIC WARMUP

HANDSTAND PUSH-UP (10)

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)

PUSH PRESS REVIEW (7)

3-5 dip-drives, slow – (Vertical torso: push the knees forward to dip with a vertical torso and then stand back up gently)

3-5 dip-drives, fast – (Speed: dip gently and THEN drive through the heels quickly)

8-10 push presses – (Timing: use the legs to “launch” the bar off the shoulders and then finish the press with the arms)

8-10 push presses – (Speed: squeeze the ribs down and in while performing a faster dip-drive to create momentum)

LOADING (6)

~5:00 + the break to build in load while performing several handstand push-ups after each set

3 sets:

3-5 push presses (building)

3-5 handstand push-ups

– Rest 1:00-1:30 between sets.

HEAVY DAY

RX

5 sets for load and reps:

Every 4:00, complete:

3 push presses

– Immediately following your final push press, complete a single max set of handstand push-ups.

INTERMEDIATE

5 sets for load and reps:

Every 4:00, complete:

3 push presses

– Immediately following your final push press, complete a single max set of piked push-ups.

BEGINNER

5 sets for load and reps:

Every 4:00, complete:

3 push presses

– Immediately following your final push press, complete a single max set of push-ups, from the knees if needed.

()

Push Press (Record last set load from above)

Metcon (5 Rounds for reps)

HSPU

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

1:00 jumping jacks

10 Samson stretch lunge/leg

1:00 burpees

Perform the jumping jacks and burpees with a pacing of :20 slow, :20 moderate, and :20 fast.

SPECIFIC WARMUP

HANDSTAND PUSH-UP (10)

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)

PUSH PRESS REVIEW (7)

3-5 dip-drives, slow – (Vertical torso: push the knees forward to dip with a vertical torso and then stand back up gently)

3-5 dip-drives, fast – (Speed: dip gently and THEN drive through the heels quickly)

8-10 push presses – (Timing: use the legs to “launch” the bar off the shoulders and then finish the press with the arms)

8-10 push presses – (Speed: squeeze the ribs down and in while performing a faster dip-drive to create momentum)

LOADING (6)

~5:00 + the break to build in load while performing several handstand push-ups after each set

3 sets:

3-5 push presses (building)

3-5 handstand push-ups

– Rest 1:00-1:30 between sets.

HEAVY DAY

RX

5 sets for load and reps:

Every 4:00, complete:

3 push presses

– Immediately following your final push press, complete a single max set of handstand push-ups.

INTERMEDIATE

5 sets for load and reps:

Every 4:00, complete:

3 push presses

– Immediately following your final push press, complete a single max set of piked push-ups.

BEGINNER

5 sets for load and reps:

Every 4:00, complete:

3 push presses

– Immediately following your final push press, complete a single max set of push-ups, from the knees if needed.

()

Push Press (Record last set load from above)

Handstand Push-ups

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

1 round:

Each drill down 50-ft and back:

High knee karaoke

Knee to chest

Lunge with a torso twist

High knees

Butt kickers

Jog

SPECIFIC WARMUP

SINGLE-LEG SQUAT PROGRESSION (10)

Reverse lunge (Push the lunging knee out in line with the toe)

Long reverse lunge (Lean forward and push lunging knee out in-line with the toe)

Elevated reverse lunge (Standing on a stack of plates, lean forward and push the lunging knee out in line with the toe)

Single-leg squat to box (Sit back to a box with control, rest for a second, then lean forward and stand)

Heel hook squat (Keep the heel down and wrap the free leg behind the standing leg. Use hands to assist as needed)

MINI ROUND (5)

2 rounds for time with a partner:

100-m run

12 alternating single-leg squats

– Run together and 6 single-leg squats each.

WORKOUT

()

Metcon (Time)

RX

5 rounds for time:

400-m run

20 alternating single-leg squats

INTERMEDIATE

5 rounds for time:

400-m run

15 alternating single-leg squats to target (20 in)

BEGINNER

5 rounds for time:

200-m run

20 air squats
TIME CAP = 20 Minutes

COOL DOWN

STRETCHING (3)

1 set:

1:00 foam roll quads

1:00 couch stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

1 round:

Each drill down 50-ft and back:

High knee karaoke

Knee to chest

Lunge with a torso twist

High knees

Butt kickers

Jog

SPECIFIC WARMUP

SINGLE-LEG SQUAT PROGRESSION (10)

Reverse lunge (Push the lunging knee out in line with the toe)

Long reverse lunge (Lean forward and push lunging knee out in-line with the toe)

Elevated reverse lunge (Standing on a stack of plates, lean forward and push the lunging knee out in line with the toe)

Single-leg squat to box (Sit back to a box with control, rest for a second, then lean forward and stand)

Heel hook squat (Keep the heel down and wrap the free leg behind the standing leg. Use hands to assist as needed)

MINI ROUND (5)

2 rounds for time with a partner:

100-m run

12 alternating single-leg squats

– Run together and 6 single-leg squats each.

WORKOUT

()

Metcon (Time)

RX

5 rounds for time with a partner:

400-m run

40 alternating single-leg squats

– Run together and break up the squats as needed.

INTERMEDIATE

5 rounds for time with a partner:

400-m run

30 alternating single-leg squats to target (20 in)

– Run together and break up the squats as needed.

BEGINNER

5 rounds for time with a partner:

200-m run

20 air squats

– Run together and break up the squats as needed.
TIME CAP = 20 Minutes

COOL DOWN

STRETCHING (3)

1 set:

1:00 foam roll quads

1:00 couch stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

1 round:

4 scap push-ups

12 jumping jacks

8 scap shrugs on pull-up bar

1 round:

4 push-ups

12 jumping jacks

8 strict pull-ups or jump and slow lower

SPECIFIC WARMUP

SKILL WORK (12)

Every 2:00 for 5 sets:

1-5 strict chest-to-bar pull-ups

– On the 5th set, perform as many unbroken reps as possible.

CROSSOVER AND DOUBLE-UNDER PRACTICE (6)

:30 single-unders (Legs straight while jumping, flick the wrists towards the hips)

:30 single-single-doubles (Slow singles, then a fast flick for the double-under)

:30 double-unders (Legs straight while jumping, flick the wrists towards the hips)

:30 jump-jump-cross arms, without rope (Arms cross while in the air)

:30 jump-jump-cross arms, with rope (Elbows to truly cross, and feet stay tight together)

:30 jump-jump-reverse cross, without rope (Arms go across in the air; stick the landing)

:30 single-single-crossover (Timing)

:30 crossovers (Go back to singles. Focus on crossing your hands when the rope is overhead)

1:00 free play (Practice whichever option you’re needing work on or wherever you got hung up in the progression)

BURPEES-TO-TARGET PRACTICE (5)

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

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

Steady gaze (Know where the bar is and keep eyes focused forward on one spot, versus looking up at the bar)

Fast cycling (Move with speedy transitions through each rep)

MINI ROUND (2)

1 round:

5 burpees-to-target

5 double-unders

5 crossovers

– Use workout variation of each movement.

WORKOUT

18 Minute CAP

()

Metcon (Time)

RX

3 rounds for time:

15 burpees-to-target (6 in)

50 double-unders

15 burpees-to-target

50 crossovers

– Athletes may only use one jump rope.

INTERMEDIATE

3 rounds for time:

15 burpees-to-target (6 in)

25 double-unders

15 burpees-to-target

25 crossovers

– Athletes may only use one jump rope.

BEGINNER

3 rounds for time:

10 burpees

50 single-unders

10 burpees

50 speed steps

COOL DOWN

STRETCHING (4)

1 set:

1:00 scorpion stretch/arm

15 slow calf stretch + raises/leg

CrossFit Montgomery – CF

GENERAL WARMUP

1 round:

4 scap push-ups

12 jumping jacks

8 scap shrugs on pull-up bar

1 round:

4 push-ups

12 jumping jacks

8 strict pull-ups or jump and slow lower

()

CrossFit Montgomery – CF

CrossFit Montgomery – CF

GENERAL WARMUP

AMRAP 3:

10 mountain climbers

10 air squats

5 push-ups to down dog

ROPE CLIMB PROGRESSION (8)

Rope pull-to-stand (Pulling strength)

Hang + foot lock (Able to hold body weight while athlete establishes foot lock)

Foot lock + 1 pull (Stand up on a secure foot lock then reach as high as possible for the next pull. Then, establish the next foot lock)

Rope climb practice or scaling practice (Watch for sound technique and safety)

SPECIFIC WARMUP

THRUSTER PROGRESSION (10)

8 full-grip front squats (“Lift the elbows up away from the knees.”)

8 wide-stance push presses (“Dip with the chest up and drive through the heels.”)

8 thrusters (“Heels down in the squat, then stand quickly to launch the bar overhead.”)

8 cycling thrusters (“Lower with the arms slowly, then start the thruster once the bar touches the shoulders.”)

MINI ROUND (7)

2 sets:

5 thrusters (workout weight)

1 rope climb or scaling option

– Rest 1:00 between sets.

WORKOUT

()

2016 REGIONALS EVENT 7 (Time)

RX

21 thrusters (65/95 lb)

3 rope climbs

15 thrusters

2 rope climbs

9 thrusters

1 rope climb

INTERMEDIATE

21 thrusters (55/75 lb)

1 rope climb

15 thrusters

1 rope climb

9 thrusters

1 rope climb

BEGINNER

21 thrusters (35/45 lb)

3 rope pull-to-stands

15 thrusters

2 rope pull-to-stands

9 thrusters

1 rope pull-to-stand

COOL DOWN

SKILL WORK

Accumulate:

2:00 L-sit hold

– Scale to complete in sets of :15 or more.

STRETCHING

2 sets:

:30 Cossack squat stretch/leg

:30 double-forearm stretch

CrossFit Montgomery – CF

CrossFit Montgomery – CF

GENERAL WARMUP

1 round:

Each drill down 50-ft and back:

High knee karaoke

Knee to chest

Lunge with a pause and reach up

Lunge with a torso twist

High knees

Butt kickers

Jog

Run, faster pace

SPECIFIC WARMUP

Set 1:

Focus on sitting up tall on the rower. Athletes should identify their 500-m split time as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

Set 2:

At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.

15 pulls on the rower (18-20-strokes-per-minute pace)

10 good mornings

Set 3:

At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be faster.

15 pulls on the rower (22-24-strokes-per-minute pace)

10 air squats

Set 4:

At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.

15 pulls on the rower (26-30+ strokes-per-minute pace)

10 reverse lunges

WORKOUT

()

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

1,200-m run

1,600-m row

1,200-m run

COOL DOWN

SKILL WORK

Every 2:00 x 4 sets:

5 box jumps

STRETCHING

1 set:

200-m recovery walk

2:00 foam roll quads