Month: October 2023

CrossFit Montgomery – CF

GENERAL WARMUP

PIZZA DELIVERY WARM-UP | 6:00

4 sets x :45 pizza delivery game

Perform :45 dynamic stretches between each set of the game:

– Alternating elbow-to-insteps

– Alternating single-leg V-ups

– Push-ups to downward dog

– Leg swings/side

SPECIFIC WARMUP

WALKING LUNGE REVIEW | 3:00

2-3 sets:

8 walking lunge steps

– Alternating partners.

SKILL WORK

Every 3:00 for 4 sets:

6 left-leg DB step-ups (20/24 in)

6 right-leg DB step-ups

– Use a DB held at the shoulder.

– Build in load as desired.

SPECIFIC WARMUP

TOES-TO-BAR PROGRESSION | 5:00

Hanging knee raises – “Bring the knees up as high as possible and lean back.”

Kipping knee raises – “Drive the heels back and then move the head and feet in opposite directions.”

Toes-to-bar attempts – “Lean back hard, pull the knees to the chest, and kick the bar.”

MINI ROUND

1 round:

10 walking lunge steps

5 toes-to-bars

WORKOUT

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Metcon (Time)

RX

4 rounds for time:

30 walking lunge steps

25 toes-to-bars

INTERMEDIATE

4 rounds for time:

30 walking lunge steps

15 toes-to-bars

BEGINNER

4 rounds for time:

20 walking lunge steps

15 hanging knee raises

COOL DOWN

1-2 sets:

1:00 foam roll quads

1:00 standing pike stretch

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 7:00

2 sets:

5 push-ups to down dog

10 PVC pass throughs

5 push-ups to down dog

10 PVC around-the-worlds

5 push-ups to down dog

10 PVC snatch grip behind the neck presses

SPECIFIC WARMUP

HANG POWER SNATCH PROGRESSION | 7:00

Hang deadlift-shrug (starting at mid-thigh) – “Stand all the way up with straight arms and THEN shrug the shoulders.”

Hang muscle snatch – “Open the hips with power and press the bar overhead.” Note that we’ll return to this step for the skill work.

Snatch drops – “With the bar overhead, pick the feet up and DROP into a quarter squat.”

Hang power snatch – “Jump with a straight arm and punch overhead.”

SKILL WORK

SKILL WORK

Hang Muscle Snatch (Every 2:00 x 3 sets:
5 hang muscle snatches)

LOAD UP

3 sets:

3 hang power snatches

– Continue to build on hang muscle snatch weight to ~60-65% of your best power snatch.

HEAVY DAY

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Hang Power Snatch (7 sets for load:
3 hang power snatches)

COOL DOWN

1 set:

1:00 active bar hang

1:00 overhead empty barbell hold

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC RUNNING WARM-UP | 10:00

1 set:

400-m run (easy pace)

25-ft down and back:

Bear crawl (down)

Samson lunges (back)

Spiderman twist

Side lunges

1 set:

200-m run (moderate pace)

3 rounds for quality:

10 plank shoulder taps (R/L) to down dog

10 bootstrappers

200-m run FAST/STRIDE

SPECIFIC WARMUP

DB THRUSTER REVIEW | 8:00

6 DB front squats – “Lift the elbows up away from the knees.”

6 wide-stance DB push presses – “Dip with the chest up and drive through the heels.”

6 light DB thrusters, pause overhead – “Heels down in the squat, then stand quickly to launch the bar overhead.”

6 DB thrusters, cycling – “Lower with the arms slowly, then start the thruster once the bar touches the shoulders.”

2 sets:

3-5 DB thrusters

– Increase in load to workout weight.

WORKOUT

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Metcon (Time)

RX

For time:

21 DB thrusters (35/50 lb)

400-m run

18 DB thrusters

400-m run

15 DB thrusters

400-m run

INTERMEDIATE

For time:

21 DB thrusters (25/35 lb)

400-m run

18 DB thrusters

400-m run

15 DB thrusters

400-m run

BEGINNER

For time:

15 DB thrusters (10/15 lb)

400-m run

12 DB thrusters

400-m run

9 DB thrusters

400-m run
– Use two DBs.

SKILL WORK

On a 5:00 clock:

Accumulate 3:00 total minutes of hollow holds

– Scale to a variation that allows for :20+ holds at a time.

– Rest as needed.

STRETCHING

2 sets:

:30 couch stretch/leg

:30 elbow-to-instep stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

On a 5:00 clock

10 scorpions

10 hip crossovers

10 hand-release knee push-ups

10 kip swings

BARBELL WARM-UP | 4:00

Athletes may use either a PVC or an empty barbell.

Spend no more than :30 on each movement.

Complete the second set at a slightly faster pace.

2 sets:

10 good mornings

10 bent-over rows

10 high pulls

10 shoulder presses

10 overhead lunges

SPECIFIC WARMUP

WALL WALK REVIEW | 6:00

:30 shoulder taps – Rigid body position.

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

:30 partial wall walks – Arms press into the ground hard.

1:00 wall walks or inchworms – Big steps up and down the wall.

POWER CLEAN REVIEW | 7:00

1) Deadlift + Shrug – Knees back as the chest rises, drive through the heels

2) Hang Muscle Clean – Drive through the heels and pull with the shoulders

3) Power clean – Jump hard through the heels

SKILL WORK

On a 10:00 clock:

Build to a heavy 2-rep unbroken power clean

– Rest :45-1:30 between sets.

Power Clean (2 Rep Touch and Go)

WORKOUT

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Metcon (AMRAP – Reps)

RX

AMRAP 12:

1-2-3-4… etc.

Wall walks

Power cleans (125/185 lb)

INTERMEDIATE

AMRAP 12:

1-2-3-4… etc.

Wall walks

Power cleans (95/135 lb)

BEGINNER

AMRAP 12:

1-2-3-4… etc.

Inchworm + push-ups

Power cleans (65/95 lb)

COOL DOWN

1 set:

1:00 lacrosse ball tricep mash/arm

1:00 lacrosse ball shoulder mash/side

CrossFit Montgomery – CF

GENERAL WARMUP

PROGRESSIVE WARM-UP | 6:00

1 set:

:45 row (slow)

:30 plank shoulder taps

– Maintain an upright torso during the row.

1 set:

:45 row (moderate)

:30 straight-leg sit-ups

– Increase the strength of each stroke with a faster pull during the row.

1 set:

:45 row (fast)

:30 legs-butterflied sit-ups

– Return faster AND pull stronger during the row.

SKILL WORK

Every 2:00 for 4 sets:

1-5 strict chest-to-bar pull-ups

– On the 5th set, perform as many unbroken reps as possible.

SPECIFIC WARMUP

PULL-UP PROGRESSION | 9:00

3 small kip swings + 3 big kips – Move the shoulders in front of and behind the bar 3 times quickly, then press down harder for 3 more reps.

2-1-2 drill – Perform 2 kip swings, pull the chin up over the bar on the 3rd swing, then press away before descending to perform 2 more kip swings.

3-5 kipping pull-ups – Press away at the top of every rep to link together multiple pull-ups.

5 butterfly circles – Keeping the toes pointed and together, gradually increase the amplitude of the circles.

3-5 butterfly pull-ups – Scoop the toes up quickly while simultaneously pressing down on the bar hard, then pull the chin forward toward the bar.

PULL-UP TEST

10 unbroken reps = all 50 pull-ups in the workout

5-9 reps = 35 pull-ups in the workout

3-5 reps = 25 pull-ups in the workout

1 set:

10 unbroken kipping pull-ups

WORKOUT

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Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

100-calorie row

75 sit-ups

50 pull-ups

INTERMEDIATE

AMRAP 20:

100-calorie row

75 sit-ups

25 pull-ups

BEGINNER

AMRAP 20:

75-calorie row

60 sit-ups

45 ring rows

COOL DOWN

1 set:

1:00 banded lat stretch/arm

1:00 double-forearm stretch

CrossFit Montgomery – CF

GENERAL WARMUP

PROGRESSIVE WARM-UP | 6:00

1 set:

:45 row (slow)

:30 plank shoulder taps

– Maintain an upright torso during the row.

1 set:

:45 row (moderate)

:30 straight-leg sit-ups

– Increase the strength of each stroke with a faster pull during the row.

1 set:

:45 row (fast)

:30 legs-butterflied sit-ups

– Return faster AND pull stronger during the row.

SKILL WORK

Every 2:00 for 4 sets:

1-5 strict chest-to-bar pull-ups

– On the 5th set, perform as many unbroken reps as possible.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

100-calorie row

75 sit-ups

50 pull-ups

INTERMEDIATE

AMRAP 20:

100-calorie row

75 sit-ups

25 pull-ups

BEGINNER

AMRAP 20:

75-calorie row

60 sit-ups

45 ring rows

CrossFit Montgomery – CF

Metcon (Time)

400m Run

21 Reps:

Deadlift (185/135)

Burpees

Box Jumps (24/20)

Calorie Row

75 DUs

15 Reps:

Deadlift (185/135)

Burpees

Box Jumps (24/20)

Calorie Row

9 DUs

21 Reps:

Deadlift (185/135)

Burpees

Box Jumps (24/20)

Calorie Row

75 DUs

3 Reps:

Deadlift (185/135)

Burpees

Box Jumps (24/20)

Calorie Row

400m Run

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

:30 air squats

:30 up-downs

:30 rest

3 sets:

:30 bottom of squat hold

:30 burpees

SPECIFIC WARMUP

FRONT SQUAT PROGRESSION | 5:00

3 front squat initiations – Elbows up as the hips push back.

3 above-parallel front squat – Hold just above parallel and drive the elbows up.

5 front squats – Keep the elbows high at the bottom of the squat.

5 front squats – Maintain a stable elbow position throughout the squat.

LOAD UP

3-5 sets:

5 front squats

– Build in load each set to work to the first working set.

– Rest 1:00-2:00 between sets.

HEAVY DAY

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Front Squat (10-rep max)

RX

5-5-5-5-10:

Front squats

– Increase loading on each set as you build to a 10-rep max.

INTERMEDIATE

Same as RX’d

BEGINNER

Same as RX’d

COOL DOWN

1 set:

1:00 pigeon pose/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 10:00

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row, ski, or AirBike. Perform straight through on one machine OR switch after :60 of work.

2 sets:

5 elbow-to-instep/leg

:30 unweighted good mornings

5-10 step back lunges/leg

5-10 single-leg toe touches/leg

1 set:

10 x 50-ft shuttle run (25 ft out and back)

SPECIFIC WARMUP

DEVILS PRESS | 9:00

5 DB deadlifts – Heels down, arch the back. Feet can be inside or outside of the DBs.

3 DB burpee deadlifts – Chest touches the floor, jump up onto a flat foot, arch the back, and stand with the DBs.

3 DB burpee cleans – Finding the same jump-up position, stand faster and swing the DBs up to the shoulders.

3 devils presses – Drive through the heels and lift the chest faster to swing the DBs overhead into a locked-out position.

3 devils presses – Lower the DBs to the shoulders and let the DBs trace the stomach down to the floor in as straight a line as possible.

MINI ROUND

2 sets:

3 x 50-ft shuttle run

4 devils presses (workout weight)

– No rest between sets.

WORKOUT

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Metcon (Time)

RX

For time:

21-15-9

DB devils presses (20/35 lb)

– Perform 10 x 50-ft shuttle runs after each set.

INTERMEDIATE

For time:

21-15-9

DB devils presses (15/20 lb)

– Perform 10 x 50-ft shuttle run after each set.

BEGINNER

For time:

15-12-9

DB devils presses (10/15 lb)

– Perform 5 x 50-ft shuttle run after each set.

SKILL WORK

Post-workout:

3 sets:

20 seated alternating DB shoulder presses

– Use two DBs and alternate presses until you have completed 10 per arm.

– Add load as long as the 20 reps are unbroken.

STRETCHING

Accumulate:

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 7:00

AMRAP 5:

:20 jumping jacks

5 staggered stance good mornings/leg

10 alternating scorpion stretches

15 alternating jumping lunges

SPECIFIC WARMUP

ROWING EFFICIENCY PRACTICE | 12:00

1 set:

Focus on sitting up tall on the rower. Athletes should identify their split time as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

1 set:

At 15-20 strokes per minute pace, notice your split time. This should be a lower number.

15 pulls on the rower (15-20 strokes per minute pace)

1 set:

At 20-25 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.

15 pulls on the rower (20-25 strokes per minute pace)

1 set:

At 25-30 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.

15 pulls on the rower (25-30 strokes per minute pace)

1 set:

15 pulls on the rower (athlete’s choice of pace)

WORKOUT

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Metcon (Time)

RX

3 sets for total time:

800/1,000-m row

– Rest 3:00 between sets.

INTERMEDIATE

Same as RX’d

BEGINNER

3 sets for total time:

400/500-m row

– Rest 3:00 between sets.

SKILL WORK

4 sets:

:20 Russian twists (14/20 lb)

:10 rest

:20 weighted sit-ups

:10 rest

– Use a medicine ball or DB.

STRETCHING

1 set:

1:30 couch stretch/leg