Month: September 2023

Workouts

230906

Post author By CrossFitMGM
Post date September 5, 2023

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

AMRAP 5:00:

10 mountain climbers

20 jumping jacks

10 scap pull-ups

SPECIFIC WARMUP

DOUBLE-UNDER REVIEW (7)

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)

CROSSOVER PRACTICE (9)

EMOM 8:

:20 crossover practice

STRICT PULL-UP REVIEW (4)

2-3 scap pull-ups – (Belly tight, toes in front of the body, and shoulders move straight up and straight down)

2-3 partial pull-ups – (Maintain the hollow body position, initiate a scap pull-up, then pull to a 90-degree elbow position and hold for :01, then return to the hang and release the shoulders)

2-3 strict pull-ups – (Maintain the hollow body throughout the entire range of motion)

PUSH-UP AND AIR SQUAT REVIEW (3)

Demo full range of motion standards for the push-up and air squat.

Demo scaling options for those who need them.

Take the class through 5 coach-led reps of each movement, holding athletes at the top and bottom of reps as needed to make corrections.

WORKOUT PREP (3)

2 rounds:

1 strict pull-up

2 push-ups

4 air squats

6 double-unders

WORKOUT

Metcon (AMRAP – Reps)

RX

EMOM 12:

Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats

Min. 2 | Max-rep double-unders

INTERMEDIATE

EMOM 12:

Min. 1 | 4 strict pull-ups + 8 push-ups + 12 air squats

Min. 2 | Max-rep double-unders

BEGINNER

EMOM 12:

Min. 1 | 6 ring rows + 8 knee push-ups + 10 air squats

Min. 2 | Max-rep single-unders
Score is total reps.

For Rx: All reps must be completed to standard during the odd minutes.

COOL DOWN

1 set:

1:30 lacrosse ball foot mash/side

1:00 standing pike stretch

Workouts

230905

Post author By CrossFitMGM
Post date September 4, 2023

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

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

3 rounds:

10 PVC pass throughs

10 PVC good mornings

10 PVC muscle cleans

10 PVC shoulder presses

SPECIFIC WARMUP

CLEAN AND JERK (10)

Hang power clean – (Full hip extension before arms pull)

Power clean – (Slow pull until the bar is above the knees)

Jump, punch, land (no bar) – (Jump hard and then punch the arms overhead, landing in a partial squat)

Push jerk – (Jump hard and punch the bar overhead)

Hang clean and jerk – (Jump hard for both the clean and jerk)

Clean and jerk – (Full lockout on the jerk and pause overhead)

Cycling – (Quickly bring the bar back to the hip, pause, and then start the next rep)

LOADING AND CYCLING (6)

3 sets:

6 unbroken clean and jerks

– Increase weight each set.

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METCON

Grace (Time)

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

SKILL WORK

On an 8 :00 clock:

Build to a heavy power clean and push jerk

– Beginners, those who took close to 8:00, and those who went extra hard on Grace may need to take this time to recover. If so, let them.

Power Clean + Push Jerk (1 rep Max)

COOL DOWN

1 set:

1:00 pigeon pose/side

Workouts

LABOR DAY

Post author By CrossFitMGM
Post date September 3, 2023

Announcements

SATURDAY WORKOUT TIME CHANGED TO 9:00AM

CrossFit Montgomery – CF

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 with a partner:

100 Calorie AAB

100 KB Snatches (32/24kg)

100 Toes-to-Bar
Split work as needed with one person working at a time.

Snatches to don’t have to be alternating.