Month: October 2023

CrossFit Montgomery – CF

GENERAL WARMUP

DB SNATCH SETUP REVIEW | 2:00

Setup:

1) hips above the knees, but lower than the shoulders

2) flat back

3) body weight rooted through the heels

4) knees tracking the toes

DYNAMIC WARM-UP | 8:00

1 set:

:30 bike (easy pace)

10 alternating Spiderman stretches

10 staggered stance good mornings/leg

1 set:

:30 bike (moderate pace)

10 alternating lunges

10 alternating DB deadlifts

1 set:

:30 bike (moderate pace)

10 air squats

10 alternating DB sumo deadlift high pulls

1 set:

:30 bike (fast pace)

10 DB goblet squats

10 alternating DB snatches

SPECIFIC WARMUP

OVERHEAD SQUAT | 10:00

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.

SKILL WORK

EMOM 6:

5 overhead squats

– From the floor.

– Build in load.

Overhead Squat (5 Rep)

WORKOUT PREP

1 set:

10 calorie bike

10 overhead squats (workout weight)

10 alternating DB snatches (workout weight)

WORKOUT

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Metcon (Time)

RX

For time:

50-calorie bike

50 overhead squats (65/95 lb)

50 alternating DB snatches (35/50 lb)

INTERMEDIATE

For time:

50 calorie bike

50 overhead squats (55/75 lb)

50 alternating DB snatches (20/35 lb)

BEGINNER

For time:

40 calorie bike

40 overhead squats (35/55 lb)

40 alternating DB snatches (15/20 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

1:00 forearm stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

PARTNER ROWLING WARM-UP | 10:00

AMRAP 8:

Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.

Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.

Penalties:

Round 1: air squats

Round 2: push-ups

Round 3: jumping jacks

Round 4: up-downs

SPECIFIC WARMUP

DOUBLE-UNDER REVIEW | 8:00

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.

DOUBLE-UNDER PRACTICE | 3:00

3 rounds:

:30 double-under attempts/practice

:30 rest

MINI ROUND

:30 calorie row

:30 burpees

:30 double-unders

WORKOUT

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Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

COOL DOWN

1 set:

2:00 foam roll calves

1:00 reach-roll-lift

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 4:00

AMRAP 4:

10 mountain climbers

10 air squats

10 push-ups

SPECIFIC WARMUP

BENCH PRESS REVIEW AND BUILD-UP | 7:00

Hands just wider than shoulders.

Heels, glutes, and shoulders stay in contact with the bench.

“Break” the bar apart and pull the elbows in toward the torso.

2 sets:

5 empty bar bench presses

– Coach-led reps.

– Partners take turns.

LOAD UP

2-3 rounds:

10 bench presses

– Take turns with a partner.

– Add load each round.

HEAVY DAY

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Bench Press (10-1: Bench press
– Add load every set.
– Rest as needed.)

COOL DOWN

STRETCHING | 5:00

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

CrossFit Montgomery – CF

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 11:00

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

200-m jog

SPECIFIC WARMUP

OVERHEAD SQUAT + POWER SNATCH PROGRESSION | 10:00

5 snatches from high hang (hips) – “Jump hard and punch overhead.”

5 snatches from mid-thigh – “Lean forward over the bar, then jump and land with the bar overhead.”

5 snatches from below the knees (off the floor) – “Slow below the knee, then fast above the knee.”

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

SKILL WORK

On a 10:00 clock:

Build to a heavy set of 5 overhead squats from the floor.

Overhead Squat (Heavy set of 5)

On a 10:00 clock

WORKOUT

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Metcon (AMRAP – Reps)

2010 NORCAL SECTIONAL WORKOUT A

RX

Against a 6:00 running clock:

Run 800 m

Max rep overhead squats (75/115 lb)

INTERMEDIATE

Against a 6-minute running clock:

Run 800 m

Max rep overhead squats (55/75 lb)

BEGINNER

Against a 6-minute running clock:

Run 800 m

Max rep overhead squats (35/45 lb)

COOL DOWN

STRETCHING | 5:00

Accumulate:

2:00 reach, roll, and lift

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 11:00

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

200-m jog

SPECIFIC WARMUP

OVERHEAD SQUAT + POWER SNATCH PROGRESSION | 10:00

5 snatches from high hang (hips) – “Jump hard and punch overhead.”

5 snatches from mid-thigh – “Lean forward over the bar, then jump and land with the bar overhead.”

5 snatches from below the knees (off the floor) – “Slow below the knee, then fast above the knee.”

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

SKILL WORK

On a 10:00 clock:

Build to a heavy set of 5 overhead squats from the floor.

Overhead Squat (Heavy set of 5)

On a 10:00 clock

WORKOUT

()

Metcon (AMRAP – Reps)

RX

Against a 6:00 running clock:

Run 800 m

Max rep overhead squats (75/115 lb)

INTERMEDIATE

Against a 6-minute running clock:

Run 800 m

Max rep overhead squats (55/75 lb)

BEGINNER

Against a 6-minute running clock:

Run 800 m

Max rep overhead squats (35/45 lb)

COOL DOWN

STRETCHING | 5:00

Accumulate:

2:00 reach, roll, and lift

CrossFit Montgomery – CF

GENERAL WARMUP

PROGRESSIVE WARM-UP | 9:00

1 set:

15 jumping jacks

15 unweighted good mornings

5 up-downs + jump

10 walking lunge steps (slow)

1 set:

15 jumping jacks

10 empty bar good mornings

5 burpees (no jump)

10 walking lunge steps (moderate)

1 set:

15 jumping jacks

10 sumo stance empty bar good mornings

5 burpee + jump

10 walking lunge steps (fast)

SPECIFIC WARMUP

HANDSTAND WALK REVIEW | 10:00

Spend 5:00 on the shoulder taps, 2:00 on the walk-to-wall drill, and 3:00 practicing handstand walks.

10 plank shoulder taps – Tap the opposite shoulder without letting the hips elevate or sway side-to-side.

10 handstand shoulder taps – Wall walk up to a stomach-to-wall handstand and tap the opposite shoulder.

10 handstand shoulder taps – Kick up to the wall into a back-to-wall handstand and tap the opposite shoulder with the feet held together.

Walk-to-wall drill – Kick up several feet away from the wall and slowly lift the hands to walk towards the wall.

Handstand walk practice – Kick up into a controlled fall where the legs pull the body forward and the hands smoothly follow with controlled steps.

SUMO DEADLIFT HIGH PULL REVIEW | 6:00

5 sumo deadlifts – Drive the knees out over the toes and graze the bar up the thighs to stand.

5 deadlift-shrugs – Squeeze the legs and glutes straight, and THEN shrug the shoulders.

5 sumo deadlift high pulls – Deadlift the bar to the thighs first, then squeeze the glutes and shrug hard to pull the bar up to the collar bones.

5 sumo deadlift high pulls – Perform the SDLHP and then extend the arms fully before lowering the bar to the setup.

BUILD UP | 3:00

2 sets:

5 unbroken sumo deadlift high pulls

MINI ROUND

1 set:

7 sumo deadlift high pulls

12 walking lunges

20-ft handstand walk

WORKOUT

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Metcon (Time)

RX

3 rounds for time:

20 sumo deadlift high pull (55/75 lb)

30 walking lunges

40-ft handstand walk

INTERMEDIATE

3 rounds for time:

10 sumo deadlift high pull (55/75 lb)

30 walking lunges

20 alternating shoulder taps (against the wall)

BEGINNER

3 rounds for time:

10 sumo deadlift high pull (35/45 lb)

20 walking lunges

20 alternating shoulder taps (in a plank)

COOL DOWN

STRETCHING | 5:00

1 set:

1:00 pigeon pose/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 4:00

AMRAP 4:

:20 jumping jacks

6 alternating spidermen

10 air squats

SPECIFIC WARMUP

CLEAN PROGRESSION | 8:00

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.

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.

10 squat cleans – Jump hard (hip extension) AND shrug down and into the front squat.

COMPLEX BUILD UP | 6:00

3-5 sets:

1 power clean

1 squat clean

1 front squat

– Perform all three movements as a complex.

– Start with the empty barbell and build to starting workout weight.

– Rest ~1:00 between sets.

HEAVY DAY

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COMPLEX 2 (Weight)

Every 1:30 for 20 Rounds.

Perform all three movements as a complex. Start light and add load every other round.

STRETCHING

Accumulate:

1:30 foam roll quads

1:30 foam roll upper back

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 7:00

1 set:

:20 superman hold

:20 hollow hold

:20 KB deadlifts

1 wall walk

1 set:

:20 superman hold

:20 hollow rocks

:20 Russian KB swings

1 wall walk

1 set:

:20 kip swings

:20 KB swings

1 wall walk

SPECIFIC WARMUP

HANDSTAND PUSH-UP | 6:00

:10-:20 handstand hold – Belly tight with hands pushing into the floor

2 handstand push-up negatives – Control the last 2 inches of the negative without plopping

:10-:20 headstand hold – Create a triangle with the hands and head to balance with or without the wall

1:00 handstand push-ups – 1-2 sets of 2-4 reps practicing balancing in the headstand for :01 before kipping

MUSCLE-UP | 12:00

:10 ring support hold – Arms locked out with rings pulled tight into the body

3 ring dips – Lower the shoulders beneath the elbows on every rep

5 false grip ring rows – Lift the hips and pull the rings to the sternum simultaneously to keep the body horizontal

5 muscle-up transitions – Pull to the sternum, hold for :01, then transition forward to the bottom of the dip

EMOM 5:

1-2 muscle-ups

()

WORKOUT

STRETCHING

Accumulate:

1:00 banded shoulder stretch/arm

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

CrossFit Montgomery – CF

GENERAL WARMUP

FULL-BODY SKILL WARM-UP | 11:00

1 set:

5 ring rows

10 knee push-ups

15 air squats

:15 hollow hold

:15 superman hold

1 set:

5 strict pull-ups or chin-ups

10 push-ups

15 air squats

:15 hollow hold

:15 superman hold

1 set:

5 strict chest-to-bar pull-ups

10 strict ring dips

15 air squats

:15 hollow hold

:15 superman hold

SPECIFIC WARMUP

ROWING WARM-UP | 6:00

Rest a minimum of :25 (more if needed) between efforts to teach and demonstrate the next focus point.

PROGRESSIONFOCUS

:35 row – Drive through the heels during the pull.

:35 row – Shoulders in front of the hips at the front of the stroke.

:35 row – Arms extend BEFORE the knees bend during the return.

:35 row – Increase the s/m by returning quicker and pulling harder but while maintaining the same sequencing.

WORKOUT

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Metcon (5 Rounds for distance)

RX/INTERMEDIATE/BEGINNER

5 sets:

On a 2:00 clock:

Max distance row
– Rest 2:00 between sets.

SKILL WORK

3 sets:

20 GHD sit-ups

20 good mornings (35/45 lb)

COOL DOWN

1 set:

1:30 couch stretch/leg