Month: August 2023
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
SPECIFIC WARMUP
SQUAT CLEAN PROGRESSION (12)
8 clean deadlifts (Setup: heels down, shoulders in front of the bar, visible lumbar arch)
8 clean deadlifts to mid-thigh (Mid-thigh position: heels down, shoulders in front of the bar)
8 clean deadlift and shrugs (“Keep the bar close and keep your arms straight.”)
8 muscle cleans (“Keep the bar close, stand fast, and bring elbows through quickly.”)
8 hang squat cleans (“Jump and drive the legs straight before pulling with the arms.”)
8 squat cleans (“Jump and drive the legs straight before pulling with the arms.”)
HEAVY DAY
RX/INTERMEDIATE/BEGINNER:
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean
()
Squat Clean
Squat Clean
Squat Clean
COOL DOWN
1 set:
1:30 couch stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
12 straight-leg sit-ups
12 supermen
12 tempo PVC muscle snatches
SPECIFIC WARMUP
GHD SIT-UP (10)
5 knee extension initiations (Starting and staying upright, kick the legs straight and reach for the pad)
5 GHD sit-ups to parallel, slow (Lower slowly to parallel, and then extend the knees to sit upright)
5 GHD sit-ups to parallel, fast (Lower quickly, but with control, and then extend the knees to sit upright)
5 GHD sit-ups, full range of motion (Lower the shoulders below the hips, and then extend the hips to sit upright)
SNATCH CYCLING (12)
5 hang muscle snatches (From the mid-thigh, drive through the heels and shrug so fast that the bar floats overhead. Finish with a punch straight up)
5 top-to-top hang muscle snatches (Lower the bar to the mid-thigh while keeping the bar close to the body and frontal plane throughout the descent. Immediately snatch back up)
5 top-to-top hang power snatches (Same as the top-to-top muscle snatch, but now JUMP off the ground and shrug the bar up overhead)
8-10 top-to-top power snatches (Keep the eyes straight ahead and chest up to arch the back as the bar slides down the thigh and to the mid-shin. Immediately snatch back up)
2 sets:
5 touch-and-go snatches
– Use workout weight
– Rest :30-1:00 between sets
MINI ROUND
1 set:
10 GHD sit-ups (substitute with weighted sit-ups) or scaling option
10 unbroken power snatches
METCON
()
Metcon (Time)
RX
3 rounds for time:
30 GHD sit-ups
30 power snatches (55/75 lb)
INTERMEDIATE
3 rounds for time:
20 GHD sit-ups to parallel
30 power snatches (45/55 lb)
BEGINNER
3 rounds for time:
20 sit-ups
20 hang power snatches (35/45 lb)
ACCESSORY
Metcon (Weight)
For completion:
200-m double-KB overhead carry
– Use a load that allows for 100-m or more at a time.
Beginner: 12/18 lb KBs
Intermediate: 26/35 lb KBs
Advanced: 35/53 lb KBs
COOL DOWN
1 set:
1:00 lacrosse ball shoulder mash/side
1:00 cobra stretch
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP (10:00)
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:20 single-unders
1 set:
10 KB deadlifts
10 alternating scorpion stretches
:20 single-unders
1 set:
10 KB good mornings
20 alternating reverse lunges
:20 double-unders or single-unders
SPECIFIC WARMUP
KETTLEBELL SWING REVIEW AND PRACTICE (9:00)
5 KB deadlifts (Maintain a flat back and drive the heels into the ground throughout the range of motion)
5 single-arm KB swings/arm (Get momentum started using the lower body. Drive the heels down, stand up fast, and squeeze your glutes and thighs)
5 KB swings to shoulder height (Push the KB away from the body with the hips and maintain a neutral back position as the KB comes back down between the legs)
5 full range of motion KB swings (More aggressive drive with the hips and pull the KB down from the top of the swing)
3 sets:
5 KB swings
– Build in load each set to workout weight.
JUMPING LUNGE REVIEW (4:00)
1 set:
6 alternating reverse lunges
6 alternating jumping lunges
MINI ROUND (3:00)
1 round:
6 KB swings
6 jumping lunges
METCON
()
Metcon (2 Rounds for reps)
RX
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
INTERMEDIATE
AMRAP 5:
30 KB swings (26/35 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (26/35 lb)
20 jumping lunges
BEGINNER
AMRAP 5:
15 KB swings (12/18 lb)
10 reverse lunges
Rest 5:00, then…
AMRAP 5:
15 KB swings (12/18 lb)
10 reverse lunges
Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
COOL DOWN
SKILL WORK (6:00)
Accumulate:
30 KB Turkish get-ups
STRETCHING (4:00)
Accumulate:
1:00 banded shoulder stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP (10:00)
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:20 single-unders
1 set:
10 KB deadlifts
10 alternating scorpion stretches
:20 single-unders
1 set:
10 KB good mornings
20 alternating reverse lunges
:20 double-unders or single-unders
SPECIFIC WARMUP
KETTLEBELL SWING REVIEW AND PRACTICE (9:00)
5 KB deadlifts (Maintain a flat back and drive the heels into the ground throughout the range of motion)
5 single-arm KB swings/arm (Get momentum started using the lower body. Drive the heels down, stand up fast, and squeeze your glutes and thighs)
5 KB swings to shoulder height (Push the KB away from the body with the hips and maintain a neutral back position as the KB comes back down between the legs)
5 full range of motion KB swings (More aggressive drive with the hips and pull the KB down from the top of the swing)
3 sets:
5 KB swings
– Build in load each set to workout weight.
JUMPING LUNGE REVIEW (4:00)
1 set:
6 alternating reverse lunges
6 alternating jumping lunges
MINI ROUND (3:00)
1 round:
6 KB swings
6 jumping lunges
METCON
()
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
INTERMEDIATE
AMRAP 5:
30 KB swings (26/35 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (26/35 lb)
20 jumping lunges
BEGINNER
AMRAP 5:
15 KB swings (12/18 lb)
10 reverse lunges
Rest 5:00, then…
AMRAP 5:
15 KB swings (12/18 lb)
10 reverse lunges
Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
COOL DOWN
SKILL WORK (6:00)
Accumulate:
30 KB Turkish get-ups
STRETCHING (4:00)
Accumulate:
1:00 banded shoulder stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
10 twist and reaches
10 side lunges (5/leg)
5 goblet squats (light)
5 paused goblet squats (light)
SPECIFIC WARMUP
BACK SQUAT PROGRESSION (5:00)
3 back squat initiations (Cue chest up and ensure the hips move back to initiate the squat)
3 above-parallel back squats (Hold just above parallel and cue chest up)
5 back squats (Chest up at the bottom of the squat)
5 back squats (Keep the chest up throughout the entire squat)
BACK SQUAT WARM-UP (9:00)
3-4 sets:
5-7 back squats
Strength
()
Back Squat
RX
Back squat:
10-10-7-7-4-4-1-1
INTERMEDIATE
Same as RX’d
BEGINNER
Back squat:
10-10-7-7-4-4
10 reps @ 50-60%
7 reps @ 60-70%
4 reps @ 70-80%
1 reps @ 80%+
COOL DOWN
POST-WORKOUT SKILL WORK (8:00)
10 rounds AFAP, alternating with a partner:
10 box jumps (24/30 in)
STRETCHING (2:00)
1 set:
1:00 foam roll glutes/side
1:00 foam roll upper back
Metcon (Time)
10 BOX JUMPS AFAP (30/24″)
Alternating with a Partner
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
10 twist and reaches
10 side lunges (5/leg)
5 goblet squats (light)
5 paused goblet squats (light)
SPECIFIC WARMUP
BACK SQUAT PROGRESSION (5:00)
3 back squat initiations (Cue chest up and ensure the hips move back to initiate the squat)
3 above-parallel back squats (Hold just above parallel and cue chest up)
5 back squats (Chest up at the bottom of the squat)
5 back squats (Keep the chest up throughout the entire squat)
BACK SQUAT WARM-UP (9:00)
3-4 sets:
5-7 back squats
Strength
()
Back Squat
RX
Back squat:
10-10-7-7-4-4-1-1
INTERMEDIATE
Same as RX’d
BEGINNER
Back squat:
10-10-7-7-4-4
10 reps @ 50-60%
7 reps @ 60-70%
4 reps @ 70-80%
1 reps @ 80%+
COOL DOWN
POST-WORKOUT SKILL WORK (8:00)
10 rounds AFAP, alternating with a partner:
10 box jumps (24/30 in)
STRETCHING (2:00)
1 set:
1:00 foam roll glutes/side
1:00 foam roll upper back
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 single-unders
10 alternating spidermen
10 air squats
– Hold the bottom of each squat for :02
1 set:
:30 single-single-double
10 hamstring kick-ups/side
10 air squats
– No pause at the bottom
1 set:
:30 double-unders
5 elbow-to-instep/side
10 counterbalance plate squats (10-15 lb)
– Hold the bottom of each squat for :02
SPECIFIC WARMUP
CLEAN PROGRESSION (9:00)
5 deadlifts to mid-thigh (Pull the knees back as the bar slides up to the mid-thigh)
5 muscle cleans (Shave the thighs quickly, squeeze the glutes, and shrug the bar up to the shoulders)
8-10 power cleans (Jump and shrug with a straight arm to lift the bar up to the shoulders)
5 front squats (Push the elbows up and forward as the hips go down and back)
8-10 squat cleans (Jump hard (hip extension) AND shrug down and into the front squat)
SKILL (11:00)
EMOM 8:
3 power cleans
– Build in load every minute, maintaining sound technique.
MINI ROUNDS (5:00)
1 set:
3 unbroken squat cleans
– Use a load that is lighter than workout weight.
1 set:
15 double-unders
3 unbroken squat cleans
– Use workout weight.
1 set:
15 double-unders
6 unbroken squat cleans
– Use workout weight.
METCON
()
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12:
36 double-unders
6 squat cleans (95/135 lb)
INTERMEDIATE
AMRAP 12:
36 double-under attempts
6 squat cleans (75/115 lb)
BEGINNER
AMRAP 12:
48 single-unders
6 squat cleans (65/95 lb)
COOL DOWN
1 set:
1:00 lat foam roll/side
1:00 calf foam roll/side
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 single-unders
10 alternating spidermen
10 air squats
– Hold the bottom of each squat for :02
1 set:
:30 single-single-double
10 hamstring kick-ups/side
10 air squats
– No pause at the bottom
1 set:
:30 double-unders
5 elbow-to-instep/side
10 counterbalance plate squats (10-15 lb)
– Hold the bottom of each squat for :02
SPECIFIC WARMUP
CLEAN PROGRESSION (9:00)
5 deadlifts to mid-thigh (Pull the knees back as the bar slides up to the mid-thigh)
5 muscle cleans (Shave the thighs quickly, squeeze the glutes, and shrug the bar up to the shoulders)
8-10 power cleans (Jump and shrug with a straight arm to lift the bar up to the shoulders)
5 front squats (Push the elbows up and forward as the hips go down and back)
8-10 squat cleans (Jump hard (hip extension) AND shrug down and into the front squat)
SKILL (11:00)
EMOM 8:
3 power cleans
– Build in load every minute, maintaining sound technique.
MINI ROUNDS (5:00)
1 set:
3 unbroken squat cleans
– Use a load that is lighter than workout weight.
1 set:
15 double-unders
3 unbroken squat cleans
– Use workout weight.
1 set:
15 double-unders
6 unbroken squat cleans
– Use workout weight.
METCON
()
Metcon (Time)
RX
AMRAP 12:
36 double-unders
6 squat cleans (95/135 lb)
INTERMEDIATE
AMRAP 12:
36 double-under attempts
6 squat cleans (75/115 lb)
BEGINNER
AMRAP 12:
48 single-unders
6 squat cleans (65/95 lb)
COOL DOWN
1 set:
1:00 lat foam roll/side
1:00 calf foam roll/side
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
30 jumping jacks
10 alternating elbow to instep
10 alternating scorpion stretches
10 alternating box step-ups (20/24 in)
1set:
10 burpees
10 good mornings (empty barbell)
10 alternating box step-ups (20/24 in)
2 sets:
10 deadlifts (empty barbell)
5 burpee box jump overs (20/24 in)
– Rest 1:00 between sets.
SPECIFIC WARMUP
MUSCLE=UP
:15 ring support hold (Keep the rings stable near the pockets, foot assisted, or spotted by the trainer as needed)
3-5 kneeling false grip ring rows (Maintain a false grip and hollow body position throughout the movement)
3 kneeling muscle-up transitions (Pull to the sternum, rotate around the rings, then complete a foot-assisted dip)
3:00 low-ring practice (Walk the feet further forward to increase the difficulty)
3:00 kipping muscle-up practice (Press the rings back during the arch and pull the rings to the floor during the kip)
OVERHEAD SQUAT
3 overhead squat initiations (Press up as the hips push back)
3 above parallel overhead squats (Hold just above parallel and press up)
5 overhead squats (Press up into the bar at the bottom of the squat)
5 overhead squats (Push the bar away from the head throughout the entire squat)
LOAD
2-3 sets:
5 deadlifts
5 overhead squats
METCON
()
Metcon (Time)
RX
40 burpee box-overs (20/24 in)
30 deadlifts (135/185 lb)
20 overhead squats
10 muscle-ups
INTERMEDIATE
40 burpee box-overs (20/24 in)
30 deadlifts (105/155 lb)
20 overhead squats
5 muscle-ups
BEGINNER
30 burpee box-overs (16/20 in)
20 deadlifts (75/115 lb)
10 overhead squats
5 low ring foot-assisted muscle-ups
TIME CAP = 16 Minutes