Month: November 2023

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 10:00

1 set: 400-meter run (sub 500-meter Ski-erg, row or bike to accommodate running limitation)

1 round:

10 jumping jacks

10 alternating Spiderman + reaches

10 push-ups to downward dog

10 burpees (slow)

10 box step-ups

10 alternating Samson lunges

10 reverse lunges

10 jumping jacks 1

10 box jumps

10 alternating scorpion stretches

10 air squats

10 burpees (fast)

10 box jump-overs

SKILL WORK

Max Height Box Jump (Distance)

Max Height Box Jump
On a 8:00 clock: 5 attempts at a high box jump

SPECIFIC WARMUP

DUMBBELL HANG POWER SNATCH PROGRESSION | 7:00

10 alternating dumbbell hang stand and shrugs – Bend the knees, and hips, and maintain a flat back. Then stand a shrug with a straight arm.

10 alternating dumbbell hang sumo deadlift high pulls – Stand fast and pull the elbow high and outside while keeping the dumbbell close to the body.

10 alternating dumbbell hang power snatches – Jump, pull elbow high and outside, and punch the dumbbell to the sky.

MINI ROUND

2 sets:

4 alternating DB hang power snatches

4 box jump-overs

WORKOUT

()

Metcon (Time)

RX

8 rounds for time:

8 alternating DB hang snatches (35/50 lb)

8 box jump-overs (24/30 in)

INTERMEDIATE

8 rounds for time:

8 alternating DB hang snatches (20/35 lb)

8 box jump-overs (20/24 in)

BEGINNER

8 rounds for time:

8 alternating DB hang snatches (10/15 lb)

8 box step-up overs (12/20 in)
CAP 13 MINUTES

COOL DOWN

1 set:

1:00 elevated pigeon pose (on the box if needed)/side

:30 calf stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 7:00

4 sets

:30 row, bike, or ski (sub single-under speed steps for machines)

:10 rest

:30 burpees

:10 rest

:30 scap pull-ups

:10 rest

SPECIFIC WARMUP

PUSH PRESS | 6:00

Strict press = Setup.

Dip and hold – Shoulders stacked over the hips and heels.

Dip and drive slowly – Shoulders stacked over the hips and heels.

Dip and drive fast – Shoulders stacked over the hips and heels.

Dip and drive fast – Don’t pause at the bottom of the dip. Push press – Lock out your legs and hips before pressing.

BUILD-UP

4-5 sets:

5 push presses

• Increase load across all sets.

• The last set should be just lighter than the first desired working set.

WORKOUT

RX / INTERMEDIATE / SCALE

5-5-5-5-5

()

Push Press (5 x 5)

all lifts shall be at the workout weight; if not, record the lowest weight lifted

SKILL WORK

EMOM 6

:30 handstand walk or shoulder taps

:30 rest

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 5:00

2 sets:

100-meter run

10 alternating Cossack squats

10 ring rows

5 up-downs + jump and reach

SPECIFIC WARMUP

KIPPING PULL-UP | 4:00

3 kip swings + 3 big kips – “Shake the bar back and forth” 3 times smoothly and 3 more times, faster and harder, to create a bigger swing.

3 paused kipping pull-ups – Press down hard, pull the chin over the bar, hold for :01, then press away to reset into the next swing.

3 kipping pull-ups – Immediately press back and away from the bar.

3-5 kipping pull-ups – Maintain the rhythm at the shoulders, but keep the legs straighter.

SQUAT CLEAN | 5:00

:20 setup hold – Chest up, weight in the heels, and the bar pulled tight to the shin with the shoulders in front of the bar.

5 muscle cleans – Slide the bar up the legs, then stand and shrug quickly to bring the bar up to the shoulders.

5 front squats – Lift the elbows up as the hips go down and back.

10 squat cleans – Deadlift smoothly to the thigh, then JUMP and pull under the bar and into the squat.

BUILD-UP

1 set:

3 squat cleans/person

– Rest :30-1:00.

5 squat cleans/person

WORKOUT

()

PARTNER BADGER (Time)

RX

3 rounds for time with a partner:

30 squat cleans (65/95 lb)

30 pull-ups

800-meter run

INTERMEDIATE

3 rounds for time with a partner:

30 squat cleans (45/65 lb)

30 pull-ups

800-meter run

BEGINNER

3 rounds for time with a partner:

30 squat cleans (35/45 lb)

30 jumping pull-ups

600-meter run
– Athletes run together but break up the cleans and pull-ups as needed.

COOL DOWN

2 sets:

1:00 foam roll calves

:30 cat-cow

:30 standing pike stretch

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 10:00

2 sets:

10 alternating spiderman stretches

10 alternating toy soldiers

10 alternating plank reach-throughs

10 alternating single-leg V-ups

2 sets:

:40 KB swings to eye level

– Rest :20.

:40 burpees

– Rest :20.

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL | 9:00

Setup Knees – track over the toes, shoulders in front of the bar, weight in the heels, neutral spine.

3 sumo deadlifts – Knees pull back as the bar/chest rise on the ascent, delay the knee bend until below the knee on the way down.

3 deadlift-shrugs, slow – Squeeze the glutes at the top, and THEN shrug the shoulders.

3 deadlift-shrugs, fast – Maintain the timing of the shrug, but squeeze the glutes faster.

3 sumo deadlift high pulls – Squeeze the glutes with a straight arm and THEN pull the elbows high and outside. 3 sumo deadlift high pulls Straighten the arms with the glutes squeezed and then lean forward over the bar to return to the setup.

2 sets:

5 sumo deadlift high pulls

– Athletes must perform the second set at workout weight and clearly be able to continue if desired for another 5+ reps.

TOES-TO-BAR | 10:00

Setup – “Hands outside shoulder width, pull down on the bar, and squeeze the stomach.”

Kip swings – “Quickly push the shoulders forward and pull the shoulders back.”

k2 Kip swings + 2 knees above hips – “As the shoulders pull back, pull the knees to the chest.”

2 kip swings + 2 knees-to-armpits “- Press down against the bar as the knees rise.”

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar – “Kick the legs straight as the knees touch the chest.”

Toes-to-bars – “Pull the feet down quickly and arch hard into the next rep.”

WORKOUT

Metcon (Time)

RX:

21-15-9:

Sumo deadlift high pulls (75/115 lb)

Toes-to-bars

INTERMEDIATE

21-15-9: Sumo deadlift high pulls (55/75 lb)

Knees-to-elbows

BEGINNER

15-12-9: Sumo deadlift high pulls (35/45 lb)

Knees-above-hips

SKILL WORK

EMOM 10:

5 barbell good mornings

STRETCHING

Accumulate:

2:00 reach, roll, and lift

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 10:00

2 sets:

10 alternating spiderman stretches

10 alternating toy soldiers

10 alternating plank reach-throughs

10 alternating single-leg V-ups

2 sets:

:40 KB swings to eye level

– Rest :20.

:40 burpees

– Rest :20.

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL | 9:00

Setup Knees – track over the toes, shoulders in front of the bar, weight in the heels, neutral spine.

3 sumo deadlifts – Knees pull back as the bar/chest rise on the ascent, delay the knee bend until below the knee on the way down.

3 deadlift-shrugs, slow – Squeeze the glutes at the top, and THEN shrug the shoulders.

3 deadlift-shrugs, fast – Maintain the timing of the shrug, but squeeze the glutes faster.

3 sumo deadlift high pulls – Squeeze the glutes with a straight arm and THEN pull the elbows high and outside. 3 sumo deadlift high pulls Straighten the arms with the glutes squeezed and then lean forward over the bar to return to the setup.

2 sets:

5 sumo deadlift high pulls

– Athletes must perform the second set at workout weight and clearly be able to continue if desired for another 5+ reps.

TOES-TO-BAR | 10:00

Setup – “Hands outside shoulder width, pull down on the bar, and squeeze the stomach.”

Kip swings – “Quickly push the shoulders forward and pull the shoulders back.”

k2 Kip swings + 2 knees above hips – “As the shoulders pull back, pull the knees to the chest.”

2 kip swings + 2 knees-to-armpits “- Press down against the bar as the knees rise.”

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar – “Kick the legs straight as the knees touch the chest.”

Toes-to-bars – “Pull the feet down quickly and arch hard into the next rep.”

WORKOUT

Metcon (Time)

RX:

21-15-9:

Sumo deadlift high pulls (75/115 lb)

Toes-to-bars

INTERMEDIATE

21-15-9: Sumo deadlift high pulls (55/75 lb)

Knees-to-elbows

BEGINNER

15-12-9: Sumo deadlift high pulls (35/45 lb)

Knees-above-hips

CrossFit Montgomery – CF

THANKSGIVING LEFTOVERS (Time)

5 Rounds:

5 Pull-Ups

10 Push-Ups

15 Air Squats

-THEN-

4 Rounds:

8 Handstand Push-Ups

15 Kettlebell Swings (24/16kg)

-THEN-

3 Rounds:

15 Box Jumps (24/20″)

15 Toes to Bar

-THEN-

2 Rounds:

20 Wall Balls (20/14#)

30 Sit-Ups

-THEN-

50 Burpees

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 10:00

1 set:

:30 jumping jacks

10 DB RDLs

10 DB goblet squats

5 single-arm DB shoulder presses/arm

1 set:

:30 up-downs

10 DB bent-over rows

5 single-arm DB thrusters/arm

5 DB windmills/arm

1 set:

:30 burpees

5 DB complexes/arm

– 1 complex = 1 single-arm DB power clean + single-arm DB thruster + 1 DB windmill

SPECIFIC WARMUP

HANDSTAND PUSH-UP | 10:00

Spend 1:00-1:30 at each step.

Work on placing the hands and head in a proper tripod position at the bottom of the rep.

PROGRESSION FOCUS

Pike push-up “Reach the head forward of the hands at the bottom, stretch the shoulder at the top.”

Handstand hold “Press the hands into the floor to slide the heels up the wall.”

Handstand push-up negative “Control the last two inches on the way down before the head touches.”

Tripod hold “Make a triangle with your head and hands and lower the knees without falling.”

Jumping squat “Jump high!”

Kipping handstand push-up “Lower the knees slowly, then kick hard like the jumping squat and press.” DEADLIFT | 5:00

1 set:

10 deadlifts

Focus on setup and back position throughout the reps.

1 set:

10 deadlifts

Focus on the shoulders and hips rising together on the way up.

SKILL WORK

On an 8:00 clock:

Build to a heavy set of 3 deadlifts

Deadlift (1×3)

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

7 handstand push-ups

7 deadlifts (155/225 lb)

INTERMEDIATE

AMRAP 10:

5 handstand push-ups

7 deadlifts (105/155 lb)

BEGINNER

AMRAP 10:

7 double-DB shoulder presses (10/15 lb)

7 deadlifts (65/95 lb)

COOL DOWN

STRETCHING | 4:00

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 8:00

3 sets:

:30 air squats

:30 up-downs

:30 rest

3 sets:

:30 bottom of squat hold

:30 burpees

SPECIFIC WARMUP

BACK SQUAT PROGRESSION | 5:00

PROGRESSION FOCUS

3 back squat initiations Chest up as the hips push back.

3 above-parallel back squats Hold just above parallel and track the knees over the toes.

5 back squats Keep the chest up at the bottom of the squat.

5 back squats Maintain a stable upright torso position throughout the squat.

LOAD UP

3-5 sets:

5 back squats

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

– Rest 1:00-2:00 between sets.

HEAVY DAY

RX

For load:

5-5-5-5-10:

Back squats

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

INTERMEDIATE

Same as RX’d

BEGINNER

Same as RX’d

()

Back Squat (1×10)

COOL DOWN

STRETCHING | 3:00

1 set:

1:00 pigeon pose/side

CrossFit Montgomery – CF

SPECIFIC WARMUP

ROWING EFFICIENCY | 10:00

Set 1:

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

15 pulls on the rower (easy pace)

Set 2:

At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.

15 pulls on the rower (18-20 strokes per minute pace)

Set 3:

At a 22-24 strokes per minute pace, notice your calories/hr. 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 (22-24 strokes per minute pace)

Set 4:

At a 26-30+ strokes per minute pace, notice your calories/hr. With a faster stroke rate, your pace should be even faster and the number bigger than the previous set. 15 pulls on the rower (26-30+ strokes per minute pace)

PUSH-UP | 6:00

PROGRESSION FOCUS

3 push-ups, pause at top Active shoulders.

3 push-ups, pause at the top Solid midline.

3 push-ups, athlete’s pace Shoulders and hips rise together. Full range of motion.

GENERAL WARMUP

DYNAMIC WARM-UP | 10:00

1 set:

:30 row (easy pace)

10 alternating scorpion stretches

:30 plank hip taps (same side)

1 set:

:30 row (moderate pace)

10 knee push-ups

:30 active bar hang

1 set:

:30 row (fast pace)

10 single-arm DB shoulder presses/arm

10 scap pull-ups

1 set:

:30 row (sprint pace)

:30 single-arm DB overhead hold/arm

10 scap pull-ups

WORKOUT

()

Metcon (Time)

RX

For time:

100 push-ups

– Every minute on the minute including 0:00, row 100 m.

INTERMEDIATE

For time:

80 push-ups

– Every minute on the minute including 0:00, row 100 m.

RX

For time:

60 push-ups (from the knees)

– Every minute on the minute including 0:00, row 100 m.

SKILL WORK

Metcon (Checkmark)

Accumulate:

30 strict pull-ups

COOL DOWN

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 10:00

2 sets:

10 alternating spiderman stretches

10 alternating toy soldiers

10 alternating plank reach-throughs

10 alternating single-leg V-ups

2 sets:

:40 air squats

– Rest :20

:40 burpees

– Rest :20

SPECIFIC WARMUP

ROWING TECHNIQUE | 9:00

2 sets:

:20 fast pull + slow return

– Demonstrate a fast pull and then a controlled return to the catch position. The return to the catch should take twice as long as the pull.

2 sets:

:20 upright torso

– Demonstrate rowing without the arms. Athletes will start from the catch with straight arms, drive with the legs while keeping their chest up, and then lean back slightly to finish the pull.

2 sets:

:20 level hands

– Demonstrate keeping the hands the same height throughout the stroke. Make sure the hands finish with the handle touching between the ribs and belly button. Make sure the handle starts with arms straight and just past the toes.

TEST ROUND

1 set:

250-m row

Athletes who struggle to complete this test in under or at a minute should consider scaling to the intermediate option.

WORKOUT

()

Metcon (Time)

RX

For time:

Row 250 m

– Rest 1:00

Row 500 m

– Rest 2:00

Row 1,000 m

– Rest 4:00

Row 500 m

– Rest 2:00

Row 250 m

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

Row 200 m

– Rest 1:00

Row 400 m

– Rest 2:00

Row 800 m

– Rest 4:00

Row 400 m

– Rest 2:00

Row 200 m

COOL DOWN

2 sets:

:30 lat roll/side

:30 quad roll/side

:30 hamstring roll/side

:30 upper back roll/side