Month: October 2023

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 5:00

Partners run together with the medicine-ball. Switch who holds the ball at the 50-m mark

1 set:

100-m run

5 inchworms + 1 push-up/rep

100-m run

10 up-downs

100-m run

3 slow burpees

– Rest :10.

4 moderate burpees

– Rest :10.

5 fast burpees

SPECIFIC WARMUP

POWER SNATCH | 6:00

:20 setup hold = Hands wide, feet under the hips, heels on the ground, back arched, and shoulders in front of the bar.

3-5 hang power snatches – JUMP the bar up overhead.

3-5 hang power snatches – Jump with a STRAIGHT ARM, then shrug and punch the bar overhead.

8-10 power snatches – Pull the knees back and graze the bar up the thighs before jumping the bar overhead.

BUILD UP | 7:00

3-4 sets:

2 touch-and go power snatches

1 power snatch

– Rest 1:00 between sets.

WORKOUT

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Metcon (Time)

RX

3 rounds for time:

800-m run with a medicine ball (14/20 lb)

24 power snatches (105/155 lb)

– Athletes run together and switch as needed on the snatches.

– The medicine ball doesn’t touch the ground until the workout is over.

– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

INTERMEDIATE

3 rounds for time:

800-m run with a medicine ball (10/14 lb)

24 power snatches (75/115 lb)

– Athletes run together and switch as needed on the snatches.

– The medicine ball doesn’t touch the ground until the workout is over.

– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

BEGINNER

3 rounds for time:

400-m run

18 power snatches (35/45 lb)

– Athletes run together and switch as needed on the snatches.

COOL DOWN

Accumulate:

1:00 lacrosse ball foot roll/foot

CrossFit Montgomery – CF

GENERAL WARMUP

CROSSFIT WARM-UP | 10:00

Samson stretch – “Drive the knee forward and squeeze the belly tight.”

Overhead squats – “Press up and keep the arms straight.”

Sit-ups – “Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.”

Good mornings – “Arch the chest up and squeeze the abs.”

Pull-ups – “Pull the bar down to the floor until the chin is above the bar.”

Dips – “Shoulders below the elbow at the bottom of the dip.”

SPECIFIC WARMUP

PLATE HOP REVIEW | 4:00

3 rounds:

8 plate hops

– Take turns with a partner working on speeding up each round.

GOBLET SQUAT REVIEW | 6:00

Line of action – Hips back and down with the chest staying upright.

Weight in heels – Watch for the athlete shifting forward onto the toes.

Knees track over the toes – Knees stay out over toes through the down and up.

Depth below parallel – Hold athlete at the bottom if needed to ensure full depth.

Neutral spine – Chest stays up and the KB stays close to the body.

3 sets:

4 KB goblet squats

– Take turns with a partner, increasing KB load if desired.

WALKING LUNGE REVIEW | 4:00

Demo 3-5 reps focusing on main points of performance.

Watch for sound mechanics as athletes move through the mini round.

MINI ROUND

1 round:

10 plate hops

4 goblet squats

6 walking lunges

WORKOUT

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Metcon (5 Rounds for reps)

RX

5 sets:

On a 1:30 clock:

30 plate hops (4 in)

15 KB goblet squats (53/70 lb)

Max steps walking lunges in the remaining time.

– Rest 1:30 between sets.

INTERMEDIATE

5 sets:

On a 1:30 clock:

30 plate hops (4 in)

15 KB goblet squats (35/53 lb)

Max steps walking lunges in the remaining time.

– Rest 1:30 between sets.

BEGINNER

5 sets:

On a 1:30 clock:

15 plate hops (2 in)

10 KB goblet squats (18/26 lb)

Max steps walking lunges in the remaining time.

– Rest 1:30 between sets.

SKILL WORK

Metcon (Time)

400-m single-KB front rack walk
– Switch arms as needed.

COOL DOWN

1 set:

3:00 foam roll quads

– 1:00 both legs.

– 1:00 left-leg bias.

– 1:00 right-leg bias.

CrossFit Montgomery – CF

1-time exercise (AMRAP – Rounds and Reps)

20 Minute AMRAP
200m

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: plank shoulder taps

Round 3: ring rows

Round 4: pull-to-stands

SPECIFIC WARMUP

LEGLESS ROPE CLIMB | 5:00

Beginners: continue to practice pull-to-stands.

Intermediates: modify what the feet/heels do during the L pull-ups to challenge each individual OR attempt partial legless rope climbs.

Advanced: complete 1 seated rope climb from the floor up to 10-15 feet.

2 pull-to-stands – Elevate the hips off of the ground and climb up and down the rope with the shoulders returning to the floor first.

4 seated L pull-ups – Grip as high as possible from the seated position. Pull until the hands are in front of the shoulders.

2:00 seated rope climb practice – Perform 1-2 reps of what will be completed in the workout.

RING DIP REVIEW | 5:00

Jumping ring dip – Elbow below the shoulder at the bottom, strong jump to lockout arms at the top.

Ring support hold – Elbows locked out while pulling the rings close to the body.

Bottom of ring hold – Shoulder below elbows, rings, and elbows hug the body.

Kipping ring dip practice – Leg straight at the bottom of the dip, practice driving the knees up aggressively toward the chest. Substitute jumping dips as needed.

MINI ROUND

1 set:

1 legless rope climb, half workout height

4 ring dips

5-calorie row

– Use workout movement variations

WORKOUT

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Metcon (5 Rounds for calories)

RX

5 sets:

On a 3:00 clock:

1 legless rope climb

10 ring dips

Max cal row in remaining time

– Rest 2:00 between sets.

INTERMEDIATE

5 sets:

On a 3:00 clock:

1 rope climb

6 ring dips

Max cal row in remaining time

– Rest 2:00 between sets.

BEGINNER

5 sets:

On a 3:00 clock:

3 pull-to-stands

6 hand-elevated push-ups

Max cal row in remaining time

– Rest 2:00 between sets.

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift

CrossFit Montgomery – CF

GENERAL WARMUP

PARTNER WARM-UP | 11:00

On an 8:00 clock:

Partner 1 | 100-m run + 50-ft bear crawl

Partner 2 | Cossack squats, plank hold, Samson lunges, hollow rocks

– One partner runs and bear crawls while the other AMRAPs one movement at a time.

SPECIFIC WARMUP

DOUBLE-UNDERS | 8:00

:15 fast singles – Small jump, a quick spin of the wrist.

:15 power jump singles – Big jump, a slow spin of the wrist.

:15 single-leg single-unders/leg – Keep the leg straight while jumping on one leg.

:20 speed steps – “Run in place” quickly with a fast turn of the rope.

:20 single-single-double – Two singles, or more, and one double-under for 20 seconds.

:20 single-double-double – One single and two double-unders for 20 seconds.

3:00 of practice – Double-under, triple-under, and double-under crossover practice. Athletes should work to their skill level.

SKILL WORK

8 rounds:

:20 double-under, triple-under, or crossover work

:10 rest

– Work on a skill you have not yet mastered.

MINI ROUND

1 set:

:20 double-unders or workout variation

:20 sit-ups

WORKOUT

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Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
INTERMEDIATE

Same as RX’d

BEGINNER

For time:

30-20-10 reps of:

Single-unders

Feet-anchored sit-ups

CAP 10 MINUTES

COOL DOWN

STRETCHING | 7:00

2 sets:

:30 cobra stretch

:30 Spiderman stretch/side

:30 calf stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

3 sets:

:20 walking lunge steps

:10 hollow hold

:20 bear crawl

:10 superman hold

– Rest :05-:10 between movements.

SPECIFIC WARMUP

HANDSTAND WALK PRACTICE | 12:00

Plank shoulder taps – Practice shifting weight from one hand to the other.

Pike handstand shoulder taps – Continue working the shift utilizing more shoulder strength.

Handstand shoulder taps – With the stomach to the wall, slowly shift the body’s weight from hand to hand to gently lift one arm at a time.

Handstand shoulder taps – With the back to the wall, bring the heels together and squeeze the belly before performing the shoulder taps.

3:00 handstand walk practice – Move the hands slowly as the legs fall forward.

KB SWING REVIEW | 5:00

5 KB deadlifts – Arch the back and drive the heels into the floor to stand.

10 Russian KB swings – Push the shoulders forward and the hips back, then drive the heels through the floor to swing the KB to eye level.

5 KB swings – Swing the arms up and in line with the ears and point the bottom of the KB to the ceiling.

10 KB swings – Cycle the KB quickly by pulling the KB down and swinging it up faster.

WORKOUT

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Metcon (6 Rounds for distance)

RX

EMOM 12:

Even minutes: 20 KB swings (35/53 lb)

Odd minutes: max distance handstand walk (25 ft) segments

Metcon (AMRAP – Reps)

INTERMEDIATE

EMOM 12:

Even minutes: 20 KB swings (35/53 lb)

Odd minutes: max handstand shoulder taps on a wall

BEGINNER

EMOM 12:

Even minutes: 20 KB swings (18/26 lb)

Odd minutes: max plank shoulder taps

COOL DOWN

Metcon (AMRAP – Reps)

Accumulate:

30 Turkish get-ups

Beginner: 10-20 reps at a light or no load

Intermediate: 20-30 reps at a moderate load

Advanced: 30 reps building in load

STRETCHING

STRETCHING | 4:00

1-2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side

1:00 thoracic roll

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

3 sets:

:20 walking lunge steps

:10 hollow hold

:20 bear crawl

:10 superman hold

– Rest :05-:10 between movements.

SPECIFIC WARMUP

HANDSTAND WALK PRACTICE | 12:00

Plank shoulder taps – Practice shifting weight from one hand to the other.

Pike handstand shoulder taps – Continue working the shift utilizing more shoulder strength.

Handstand shoulder taps – With the stomach to the wall, slowly shift the body’s weight from hand to hand to gently lift one arm at a time.

Handstand shoulder taps – With the back to the wall, bring the heels together and squeeze the belly before performing the shoulder taps.

3:00 handstand walk practice – Move the hands slowly as the legs fall forward.

KB SWING REVIEW | 5:00

5 KB deadlifts – Arch the back and drive the heels into the floor to stand.

10 Russian KB swings – Push the shoulders forward and the hips back, then drive the heels through the floor to swing the KB to eye level.

5 KB swings – Swing the arms up and in line with the ears and point the bottom of the KB to the ceiling.

10 KB swings – Cycle the KB quickly by pulling the KB down and swinging it up faster.

WORKOUT

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Metcon (6 Rounds for distance)

RX

EMOM 12:

Even minutes: 20 KB swings (35/53 lb)

Odd minutes: max distance handstand walk (25 ft) segments

INTERMEDIATE

EMOM 12:

Even minutes: 20 KB swings (35/53 lb)

Odd minutes: max handstand shoulder taps on a wall

BEGINNER

EMOM 12:

Even minutes: 20 KB swings (18/26 lb)

Odd minutes: max plank shoulder taps

COOL DOWN

Metcon (AMRAP – Reps)

Accumulate:

30 Turkish get-ups

Beginner: 10-20 reps at a light or no load

Intermediate: 20-30 reps at a moderate load

Advanced: 30 reps building in load

STRETCHING

STRETCHING | 4:00

1-2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side

1:00 thoracic roll

CrossFit Montgomery – CF

GENERAL WARMUP

GENERAL WARM-UP | 6:00

1 set:

1:00 couch stretch/per leg

1:00 pigeon pose/per leg

1:00 frog stretch

DYNAMIC WARM-UP | 4:00

6 sets:

:20 air squats

:10 bottom of squat hold

SPECIFIC WARMUP

BACK SQUAT REVIEW | 8:00

On your command, athletes squat to the bottom position and then cue them to keep their chest up and elbows back.

Continue to cue chest up and elbows back while holding the bottom position for each step in the progression.

3 x 3/4 back squats – Chest up as the hips push back.

3 above-parallel back squats – Hold just above parallel and cue chest up.

5 pause back squats – Chest up and elbows back at the bottom of every rep.

10 back squats – Keep cueing chest up as they lower and stand from the back squat.

HEAVY DAY

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Back Squat (5 x 3)

All sets at 75-80%

COOL DOWN

STRETCHING | 4:00

Accumulate:

1:00 couch stretch/leg

1:00 foam roll upper back

CrossFit Montgomery – CF

GENERAL WARMUP

GENERAL WARM-UP | 5:00

1 set:

1:00 alternating spiderman stretches

1:00 alternating scorpion stretches

1:00 air squats

BOX JUMP AND TOES-TO-BAR WARM-UP | 9:00

1 set:

30 jumping jacks

10 box step-ups

10 hanging knee raises

1 set:

20 jumping jacks

10 box jumps (step down)

10 knees-to-armpits

1 set:

10 jumping jacks

10 box jumps

10 toes-to-bar

SPECIFIC WARMUP

MED-BALL WARM-UP | 9:00

10 med-ball deadlifts – Proper set-up, flat back, and keeping the heels down throughout the range of motion.

10 med-ball shoulder presses – Belly tight and full range of motion overhead.

10 med-ball front squats – Sending the hips back and down while the ball stays in the rack position.

10 med-ball push presses – Vertical torso in the dip-drive and full range of motion overhead.

10 wall-ball shots – Full range of motion squat followed by receiving the ball before squatting again.

LOAD UP

LOADING UP | 6:00

2 sets:

5 wall-ball shots

5-7 deadlifts

5-7 push presses

– Build to your workout weight.

WORKOUT

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Metcon (Time)

RX

3 rounds for time of:

20 wall-ball shots (14/20 lb)

20 deadlifts (75/115 lb)

20 box jumps (20/24 lb)

20 push presses (75/115 lb)

20 toes-to-bars

Rest 1:00

INTERMEDIATE

Same as RX’d

BEGINNER

3 rounds for time of:

15 wall-ball shots (10/14 lb)

15 deadlifts (55/75 lb)

15 box jumps (12/20 in)

15 push presses (55/75 lb)

15 lying leg raises

Rest 1:00
CAP 18 Minutes

COOL DOWN

STRETCHING | 3:00

1 set:

:30 calf roll/side

:30 shin roll/side

:30 quad roll/side

:30 glute roll (figure 4)/side

:30 lat roll/side