Month: September 2023

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

DYNAMIC WARM-UP 9:00

1 set:

10 Samson lunge steps

20 shoulder taps

10 push-ups

20 jumping jacks

100-m run

1 set:

10 air squats

20 shoulder taps

10 scap pull-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 6:00

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.

PULL-UP REVIEW 7:00

5-10 kip swings – Keep the feet straight and use the shoulders to move the body forward and backward.

3 kip swings + 3 kips – 3 small swings then 3 bigger swings via a stronger and faster press down against the bar.

2 kip swings + 1 pull-up + 2 kip swings, twice – Push away from the top of the pull-up to reclaim horizontal momentum. Athletes should attempt both sets unbroken.

3-5 kipping pull-ups – Press down hard on the bar and push away just as hard each rep to maintain the balance of the kip.

MINI ROUND 4:00

1 set:

400-m run

12 KB swings

6 unbroken pull-ups

WORKOUT

()

Helen (Time)

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

Metcon (Time)

30 Strict Pull-Ups

COOL DOWN

SKILL WORK 8:00

Accumulate:

30 strict pull-ups

STRETCHING 5:00

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP 9:00

1 set:

10 Samson lunge steps

20 shoulder taps

10 push-ups

20 jumping jacks

100-m run

1 set:

10 air squats

20 shoulder taps

10 scap pull-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 6:00

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.

PULL-UP REVIEW 7:00

5-10 kip swings – Keep the feet straight and use the shoulders to move the body forward and backward.

3 kip swings + 3 kips – 3 small swings then 3 bigger swings via a stronger and faster press down against the bar.

2 kip swings + 1 pull-up + 2 kip swings, twice – Push away from the top of the pull-up to reclaim horizontal momentum. Athletes should attempt both sets unbroken.

3-5 kipping pull-ups – Press down hard on the bar and push away just as hard each rep to maintain the balance of the kip.

MINI ROUND 4:00

1 set:

400-m run

12 KB swings

6 unbroken pull-ups

WORKOUT

()

Helen (Time)

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

COOL DOWN

SKILL WORK 8:00

Accumulate:

30 strict pull-ups

STRETCHING 5:00

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP 8:00

1 round:

20 jumping jacks

10 KB deadlifts

20 jumping jacks

10 KB goblet squats

20 jumping jacks

5 single-arm KB shoulder presses/arm

20 jumping jacks

5 KB windmills/arm

20 jumping jacks

SPECIFIC WARMUP

RUSSIAN KB SWING REVIEW 8:00

10 KB deadlifts – Back flat and drive through the heels.

5 single-arm KB swings (chest height)/arm – Use 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.

2-3 rounds:

10 KB swings

– Build in load to workout weight.

BOX JUMP-OVER PRACTICE 6:00

Demo each step of the practice work as you move through.

If an athlete can’t move onto the jump-overs, have them do another set of step-overs; this is the scale they’ll use for the workout.

1 round:

4 step-ups

4 step-overs

4 box jump-overs

MINI ROUND 3:00

1 round:

6 Russian KB swings

4 box jump-overs

– Use workout KB load and box height.

WORKOUT

()

Metcon (Time)

RX

3 rounds for time:

40 Russian KB swings (35/53 lb)

20 box jump-overs (20/24 in)

INTERMEDIATE

3 rounds for time:

40 Russian KB swings (26/35 lb)

20 box jump-overs (12/20 in)

BEGINNER

3 rounds for time:

40 Russian KB swings (18/26 lb)

20 box step-overs (12/20 in)

SKILL WORK

Metcon (Time)

Accumulate:

200-m single-arm DB overhead carry
– Switch arms as needed.

COOL DOWN

2 sets:

:30 calf stretch/leg

:30 banded lat stretch/arm

20 banded pull-aparts

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 10:00

Athletes should use the medicine ball they plan to use in the workout.

1 set:

:30 jumping jacks

10 med-ball good mornings

10 med-ball front squat squats

10 med-ball shoulder presses

1 set:

:30 up-downs

10 med-ball bent over rows

10 med-ball push presses to target (throw the ball to the target)

1 set:

:30 burpees

10 wall-ball shots

SPECIFIC WARMUP

ROPE CLIMB PROGRESSION 10:00

Strict pull-up or ring row – Pulling strength and warm-up pulling muscles.

Pull-to-stand – Pulling strength and hand-over-hand coordination.

Foot hook – Jumping up on the rope and establishing a foot hook. Athletes should be able to put weight on the hook.

Foot hook + 1 pull + re-establish foot hook – The ability to loosen the initial foot hook, make one pull, and re-establish the foothold.

Rope climb – Use the legs to help climb the rope.

PROVE-IT ROUND 5:00

2 sets:

1 rope climb

10 wall-ball shots

– Rest 1:00 between sets.

WORKOUT

()

Metcon (6 Rounds for reps)

RX

Every 2:00 for 6 rounds:

2 rope climbs (15 ft)

Max wall-ball shots in remaining time (14/20 lb)(9/10 ft)

– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

INTERMEDIATE

Every 2:00 for 6 rounds:

2 rope climbs (10 ft)

Max wall-ball shots in remaining time (10/14 lb)(9/10 ft)

– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

BEGINNER

Every 2:00 for 6 rounds:

6 pull-to-stands

Max wall-ball shots in remaining time (8/10 lb)(9/10 ft)

– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

COOL DOWN

2 sets:

:30 double forearm stretch

1:00 foam roll quads

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

2:00 bike, row, or ski

10 good mornings

10 alternating Cossack squats

10 alternating Samson stretches

2:00 bike, row, or ski

SPECIFIC WARMUP

DEADLIFT PROGRESSION (8)

Setup:

1) Hands at shoulder width.

2) Feet between hips and shoulder-width.

3) Shoulders slightly in front of the bar.

4) Arch chest up to maintain lumbar curve.

5) Heels down.

5 deadlifts – Proper setup.

5 deadlifts – Keep the bar close to the body on the ascent.

5 deadlifts – Push the hips back on the descent.

5 pulls from the shins to the knees – Push the knees back and out of the way. Keep the bar close.

5 deadlifts – Maintain lumbar arch.

LOADING UP (8)

5 sets:

3 deadlifts

– Rest :30-1:00 between lifts.

HEAVY DAY

()

Deadlift (6 X 3)

-Use the same load across all sets.

COOL DOWN

SKILL WORK (6)

3 sets:

10 banded deadlifts

10 band pull-aparts

STRETCHING (4)

Accumulate:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

:30 seated reach stretch

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

1:00 bike, row, ski, or jump rope

– Rest :15 between sets.

2 sets:

:20 unweighted good mornings

:20 knee push-ups

:20 supermans

:20 hollow rocks

:20 foot-assisted ring dips

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL (13)

Stance and grip

:20 setup hold, PVC

3-5 sumo deadlifts, PVC

3-5 sumo deadlift shrugs, PVC

5 sumo deadlift high pulls, PVC

5 sumo deadlift high pulls, PVC

5-10 sumo deadlift high pulls, empty barbell

BUILD

2-3 sets:

5 sumo deadlift high pulls (building)

– Rest 1:00 between sets.

RING DIP (5)

3 x :05 ring support + 1 strict dip

3 kipping ring dips

3-5 kipping ring dips

MINI ROUND (3)

Athletes who can complete 4 or more unbroken dips may scale to 8 or 9 reps for the workout.

Athletes unable to complete 4 unbroken dips should scale to a challenging variation of a foot-assisted ring dip to build strength.

1 set:

7 unbroken sumo deadlift high pulls

7 unbroken ring dips

WORKOUT

()

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

12 ring dips

12 sumo deadlift high pulls (75/115 lb)

INTERMEDIATE

AMRAP 12:

9 ring dips

12 sumo deadlift high-pulls (65/95 lb)

BEGINNER

AMRAP 12:

12 foot-assisted ring dips

12 sumo deadlift high-pulls (45/65 lb)

COOL DOWN

1 set:

1:00 doorway pec stretch/side

1:00 couch stretch/side

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

ROWING + RUNNING

200-m run (100m Out-and-back).

-then-

: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.

Rest :10 between each row progression

SPECIFIC WARMUP

BARBELL MOVEMENT (10)

5 deadlifts Flat back, line of action

5 shoulder presses Straight bar path

5 push presses Upright torso

5 push jerks Hip extension

5 front squats Chest up, full depth

5 back squats Weight in heels, knees tracking toes

5 overhead squats Locked out arms

5 sumo deadlift high pulls Hip extension, timing

5 squat cleans Sound receiving position

BUILD UP (4)

1-2 rounds:

3 shoulder presses

3 overhead squats

3 sumo deadlift high pulls

3 push presses

3 front squats

3 squat cleans

3 push jerks

3 back squats

3 deadlifts

– Add load each set up to workout weight.

WORKOUT

()

9/11 (Time)

RX

2001-m run or row

11 shoulder presses (85/115 lb)

11 overhead squats

11 sumo deadlift high pulls

11 push presses

11 front squats

11 squat cleans

11 push jerks

11 back squats

11 deadlifts

2001-m run or row

INTERMEDIATE

2001-m run or row

11 shoulder presses (65/95 lb)

11 overhead squats

11 sumo deadlift high pulls

11 push presses

11 front squats

11 squat cleans

11 push jerks

11 back squats

11 deadlifts

2001-m run or row

BEGINNER

1000-m run or row

11 shoulder presses (35/55 lb)

11 overhead squats

11 sumo deadlift high pulls

11 push presses

11 front squats

11 squat cleans

11 push jerks

11 back squats

11 deadlifts

1000-m run or row

– If athletes begin the WOD with a row, they finish with a run and vice versa.
CAP 33 Minutes

COOL DOWN

1 round:

:30 couch stretch/leg

:30 banded pull aparts

:30 leg swings/leg

:30 standing hamstring stretch/leg

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

ROWING + RUNNING

200-m run (100m Out-and-back).

-then-

: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.

Rest :10 between each row progression

SPECIFIC WARMUP

BARBELL MOVEMENT (10)

5 deadlifts Flat back, line of action

5 shoulder presses Straight bar path

5 push presses Upright torso

5 push jerks Hip extension

5 front squats Chest up, full depth

5 back squats Weight in heels, knees tracking toes

5 overhead squats Locked out arms

5 sumo deadlift high pulls Hip extension, timing

5 squat cleans Sound receiving position

BUILD UP (4)

1-2 rounds:

3 shoulder presses

3 overhead squats

3 sumo deadlift high pulls

3 push presses

3 front squats

3 squat cleans

3 push jerks

3 back squats

3 deadlifts

– Add load each set up to workout weight.

WORKOUT

()

9/11 (Time)

RX

2001-m run or row

11 shoulder presses (85/115 lb)

11 overhead squats

11 sumo deadlift high pulls

11 push presses

11 front squats

11 squat cleans

11 push jerks

11 back squats

11 deadlifts

2001-m run or row

INTERMEDIATE

2001-m run or row

11 shoulder presses (65/95 lb)

11 overhead squats

11 sumo deadlift high pulls

11 push presses

11 front squats

11 squat cleans

11 push jerks

11 back squats

11 deadlifts

2001-m run or row

BEGINNER

1000-m run or row

11 shoulder presses (35/55 lb)

11 overhead squats

11 sumo deadlift high pulls

11 push presses

11 front squats

11 squat cleans

11 push jerks

11 back squats

11 deadlifts

1000-m run or row

– If athletes begin the WOD with a row, they finish with a run and vice versa.

COOL DOWN

1 round:

:30 couch stretch/leg

:30 banded pull aparts

:30 leg swings/leg

:30 standing hamstring stretch/leg

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

5 inchworms

10 push-ups

:20 hollow hold

SKILL WORK

1 set:

:20 pike handstand hold (box or floor)

:10 partial wall walk hold

:10 stomach-to-wall handstand hold

:10 back-to-wall handstand hold

EMOM 8:

:10-:20 handstand hold

– Beginner: pike handstand hold (box or floor).

– Intermediate: back or stomach-to-wall handstand hold.

– Advanced: freestanding handstand hold.

WORKOUT

()

Metcon (AMRAP – Reps)

RX

AMRAP 7:

Max bar muscle-ups

– Perform 6 burpee box jumps (20/24 in) at the start of each minute including the start of the workout.

INTERMEDIATE

Max jumping bar muscle-ups

– Perform 4 burpee box jumps (20 in) at the start of each minute including the start of the workout.

BEGINNER

AMRAP 7:

Max jumping pull-ups

– Perform 4 burpee box step-ups (12 in) at the start of each minute including the start of the workout.
Score dose not include the box jumps or box step-ups

COOL DOWN

1 set:

1:00 child’s pose

1:00 alternating scorpion stretch

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

6 push-ups

8 alternating Cossack squats

10 DB goblet squats

– Increase DB load for the goblet squats each set.

SPECIFIC WARMUP

FRONT SQUAT |(7)

Lead athletes through 3-5 reps of the full front squat on your call and then have them finish the remaining reps at their own pace.

5 two-inch squats – (Pause at a quarter-squat, above parallel, and below parallel to lift the elbows)

8-10 front squats – (Hips back and elbows up to initiate the squat)

8-10 front squats – (Pause in the bottom for :02 to lift the elbows)

BUILD-UP (8)

4-5 sets:

5 front squats (building)

– Build to 70-80% of 1-rep-max front squat.

– Rest 1:00 between sets.

HEAVY DAY

()

Front Squat (5 x 5)

SKILL WORK

On a 3:00 clock for reps:

1:00 weighted sit-ups (20/30 lb)

1:00 V-ups

1:00 sit-ups

– No rest between movements.

– Use a DB held at the shoulders for the weighted sit-ups

COOL DOWN

1 set:

3:00 foam roll quads

– 1:00 both legs.

– 1:00 left-leg bias.

– 1:00 right-leg bias.