Month: August 2023

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)

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)

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

CrossFit Montgomery – CF

Metcon (Time)

RX

50 sumo deadlift high pulls (65/95 lb)

40 ring dips

30 bar-facing burpees

INTERMEDIATE

50 sumo deadlift high pulls (55/75 lb)

20 ring dips

30 bar-facing burpees

BEGINNER

40 sumo deadlift high pulls (35/45 lb)

30 foot-assisted ring dips

20 bar-facing burpees

Sumo Deadlift (3 RM)

CrossFit Montgomery – CF

GENERAL WARMUP

GENERAL OLY LIFTING WARM-UP

1 set:

5:00 slow run, bike, row, or ski

3 rounds:

10 PVC pass throughs

10 PVC good mornings

10 PVC muscle snatches

10 PVC shoulder presses

SPECIFIC WARMUP

C & J REVIEW AND PRACTICE

Setup:

Shoulders slightly in front of the bar

Heels down.

Visible lumbar arch.

LOADING AND CYCLING

3 sets:

6 unbroken reps (increase weight each set)

METCON

()

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
RX

30 clean and jerks (95/135 lb)

BEGINNER

30 clean and jerks (55/75 lb)

COOL DOWN

STRETCHING

1 set:

1:00 pigeon pose/side

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 Samson lunge steps

20 shoulder taps

10 push-ups

20 jumping jacks

100-m run

1 set:

10 jumping air squats

20 shoulder taps

10 ring rows or 5 strict pull-ups

20 jumping jacks

200-m run

SPECIFIC WARMUP

KB Swing Review :

10 KB low swings (Heels stay glued to the floor, hips go back as the chest goes forward)

10 KB swings to eye level (Keep the heels down 100% of the movement, hips still go back, but now squeeze and stand faster to elevate the KB to eye level)

8 KB swings overhead (Use the legs to “toss” the KB overhead (but without letting go of the KB))

8 KB swings, fast (Use the arms to pull and punch faster on the way up and pull down faster on the descent for a quicker cycle time)

MINI ROUND:

200m Run

12 KB Swings

6 Pull-Ups

METCON

()

Helen (Time)

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

3 rounds for time:

400-m run

21 KB swings (35/53 lb)

12 pull-ups

BEGINNER

3 rounds for time:

200-m run

21 KB Swings (18/26 lb)

12 jumping pull-ups

COOL DOWN

SKILL WORK | 6:00

Accumulate:

25 single-leg KB deadlifts/leg

– Use KB from workout.

STRETCHING | 5:00

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

:40 lateral hops over the DB

:10 rest

:30 alternating shoulder taps

:10 rest

:20 hollow rocks

:10 rest

SPECIFIC WARMUP

T2B (1-2 Minutes at each):

Position on the pull-up bar (Grip and active hang on the bar)

Kip swing (Fast transition between hollow and arch body positions)

2 kip swings + 2 knees above hips (Knees up in the hollow position)

2 kip swings + 2 knees-to-armpits (Aggressive press down in the back swing, lean back, and drive knees up)

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar (Knees up and extend legs towards the bar)

Multiple toes-to-bar reps (Continue to press down in the backswing of each rep.

WALL WALK

:30 shoulder taps (Rigid body position)

:30 shoulder taps in pike (Legs straight and hips stacked close to shoulders

:30 partial wall walk (Arms press into the ground hard)

:30 wall walks (Big steps up and down the wall)

2 sets:

2 Wall Walks using chosen variation

WORKOUT

()

Metcon (Time)

RX

10 rounds for time:

9 toes-to-bars

3 wall walks

INTERMEDIATE

10 rounds for time:

6 toes-to-bars

2 wall walks

BEGINNER

10 rounds for time:

5 knees-above-hips

1 scaled wall walk
CAP 16 MINUTES

COOL DOWN

3 sets:

:30 band pull-aparts

:30 child’s pose stretch

CrossFit Montgomery – CF

GENERAL WARMUP

4 Rounds, increasing row speed each round:

10/8 Calorie Row

4 Lateral Burpees over the Rower

10 Plate Ground to Overhead 45/25lbs

10 Ring Rows

SPECIFIC WARMUP

– SNATCH

– BMU

METCON

Metcon (Time)

9-8-7-6-5-4-3-2-1

Power Snatch (135/95lbs)

Bar Muscle Up

Bar Facing Burpee
CAP 20 MINUTES

CrossFit Montgomery – CF

GENERAL WARMUP

4 Rounds, increasing row speed each round:

10/8 Calorie Row

4 Lateral Burpees over the Rower

10 Plate Ground to Overhead 45/25lbs

10 Ring Rows