Month: November 2023

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 5:00

2 sets:

:30 alternating step-ups

– Rest :15.

:30 knee push-ups

– Rest :15.

:30 hollow rocks

– Rest :15

SPECIFIC WARMUP

BOX JUMP | 3:00

1 set:

5 box jumps (slow)

5 box jumps (moderate)

5 box jumps (fast)

– Rest :15 between each effort.

TOES-TO-BAR | 5:00

PROGRESSION FOCUS

10 kip swings Use the shoulders to move the body in front of and behind the bar.

5 kipping knee raises Raise the knees as the shoulders go back, straighten the legs as the shoulders push forward.

5 kipping toes-to-eye-level reps Press down and raise the legs faster to elevate the feet to eye level.

2 x 3-5 toes-to-bars Touch the toes to the bar, then pull the feet down and back before the shoulders swing forward (Rest :30 between toes-to-bar sets). PUSH PRESS | 6:00

Use an empty bar or PVC for each progression.

PROGRESSION FOCUS

2-3 dip and holds Pull the chest up and push the knees forward to maintain a vertical torso.

2-3 dip-drives, fast Lower down slowly, then stand up quickly (don’t let the bar hit the chin).

5-8 push presses “Pop” the bar off of the shoulders with the legs first, then finish with a fast press.

5-8 top-to-top push presses Start overhead. Lower the bar to the shoulders and immediately perform another push press as soon as it touches the shoulders.

BUILD-UP

3 sets, building in load:

10 push presses (empty bar)

8 push presses (light)

6 push presses (workout weight)

– Rest 1:00 between sets.

MINI ROUND

12 box jumps

9 push presses

6 toes-to-bars

WORKOUT

()

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
INTERMEDIATE

15 box jumps (20/24 in)

12 push presses (65/95 lb)

9 toes-to-bars

– Step down from the box.

BEGINNER

15 box step-ups (12 in)

12 push presses (35/45 lb)

9 lying toes-to-bars

– Step down from the box.

COOL DOWN

2 sets:

:30 calf stretch/side

:30 banded overhead lat stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

200-m run, slow

:30 alternating hamstring scoops

3 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-m run

– Practice maintaining a figure-4 body position on each run.

1 set:

200-m run, faster

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL | 8:00

10 sumo deadlifts

10 sumo deadlift + shrugs

10 sumo deadlift high pulls

10 empty barbell sumo deadlift high pulls

SKILL WORK

3 sets:

5 empty barbell sumo deadlifts

– 3 sets on coaches call.

– 2 reps on their own.

3 sets:

3 sumo deadlifts

– Build to starting working load each set.

– Rest 1:00 between sets.

5 sets for load:

3 sumo deadlift

– Start heavy, and build as desired across the 5 sets.

– Rest 2:00 between sets.

Sumo Deadlift (1 X 3)

MINI ROUND

100-m run

5 sumo deadlift high pulls

– Use workout weight.

WORKOUT

()

Metcon (Time)

RX

3 rounds for time:

400-m run

21 sumo deadlift high pulls (65/95 lb)

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for time:

300-m run

15 sumo deadlift high pulls (35/45 lb)
CAP 11 MINUTES

COOL DOWN

2 sets:

:30 figure-4 stretch/side

:30 seated straddle stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 4:00

3-5 sets:

10 PVC pass-throughs

5 false grip ring rows

6 air squats

5 hand-elevated ring push-ups

LOW RING MUSCLE-UP | 10:00

PROGRESSION FOCUS

False grip ring rows Maintain the false grip.

Jumping ring dip or ring dip Full range of motion.

Leg-assisted muscle-up transition Use the legs to assist.

Leg-assisted muscle-up transition Make sure rings touch low on the chest before the transition.

Leg-assisted muscle-up transition Increase difficulty by walking the feet out little by little.

False grip kip swings Maintain false grip, big kip swings.

Muscle-ups Allow athletes that have muscle-ups, to practice a few reps.

SPECIFIC WARMUP

HANG POWER CLEAN PROGRESSION | 8:00

PROGRESSION FOCUS

5 hang clean pulls Dip with a vertical torso, lean forward, then push the heels down as the shoulders shrug up.

5 hang muscle cleans Continue to dip with a vertical torso and lean forward, then shrug the bar up to the shoulders.

5 tall cleans Use the shoulders to “shrug the bar up” to the front rack while dropping into a quarter squat.

7-10 hang power cleans Jump hard and squeeze the glutes to send the bar up into the front rack.

7-10 hang power cleans Put light weight on the bar. Continue to look for and coach hip extension.

LOAD UP

2-3 sets:

4 hang power cleans

– Rest :30-1:00 between sets.

– Unbroken reps.

MINI ROUND

1 set:

10 air squats

1 muscle-up (or variation)

2 hang power cleans (at workout weight)

WORKOUT

()

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
INTERMEDIATE

3 rounds for time:

50 air squats

7 chest-to-bar pull-ups

10 hang power cleans (75/115 lb)

BEGINNER

3 rounds for time:

30 air squats

15 ring rows

10 hang power cleans (45/65 lb)

CAP 15 MINUTES

COOL DOWN

1 set:

1:00 foam roll quads/side

1:00 foam roll upper back

1:00 foam roll calves/side

CrossFit Montgomery – CF

Metcon (Time)

RX

3 rounds for time:

30 push-ups

20 kipping pull-ups

10 deadlifts (135/185 lb)

INTERMEDIATE

3 rounds for time:

20 push-ups

15 kipping pull-ups

10 deadlifts (95/135 lb)

BEGINNER

3 rounds for time:

20 knee push-ups

15 ring rows

10 deadlifts (65/95 lb)

CrossFit Montgomery – CF

CrossFit Montgomery – CF

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

Complete as many movements as possible until roughly 5:00 have passed, then perform a second 100-m run.

1 set:

100-m jog

25-ft toy soldiers

25-ft walking lunges

25-ft high knees

25-ft butt kickers

25-ft shoo the turtles

25-ft spiderman lunges

25-ft bear crawl

25-ft burpee + broad jump

100-m jog

SPECIFIC WARMUP

SINGLE-LEG SQUAT | 4:00

PROGRESSION FOCUS

6 alternating reverse lunges Driving through the front foot with minimal back foot involvement.

6 alternating single-leg squats to a box or target Hips go back to the target and the knee tracks the toes.

6 foot-behind-heel single-leg squats Wrap the toe behind the heel and push both knees forward to squat below parallel.

6 alternating single-leg squats or scaling option Practice the movement that the athlete is going to perform in the workout.

SKILL WORK

SKILL WORK | 10:00

Beginners: 2-4 reps/minute.

Intermediates: 4-8 reps/minute.

Advanced: 8-12 reps/minute.

EMOM 8:

:20-:30 single-leg squat practice

MINI ROUND

1 set:

100-m run (slow)

:20 plank hold

– :15 rest.

200-m run (fast)

:20 plank hold

WORKOUT

()

Metcon (Time)

RX

4 rounds for time:

1:00 cumulative plank hold

400-m run

INTERMEDIATE

Same as Rx’d

BEGINNER

4 rounds for time:

:30 cumulative plank hold

300-m run

COOL DOWN

STRETCHING | 6:00

2 sets:

:30 cobra stretch

:30 seated pike stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 10:00

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

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

2 sets:

:30 band pull-aparts

5-10 hand-release push-ups

5-10 ring rows

:15-:30 handstand hold

5-10 strict pull-ups (scale to banded pull-ups as needed)

– Rest :10-:20 between movements.vc

SPECIFIC WARMUP

ROPE CLIMB | 10:00

PROGRESSION FOCUS

Pull-to-stand Pulling strength and hand-over-hand coordination.

Foot hook Jumping up on the rope and establishing a foot hook. Athletes should be able to put weight on the hook.

Foot hook + 1 pull + re-establish foot hook The ability to loosen the initial foot hook, make one pull, and re-establish the foothold.

Rope climb Use the legs to help climb the rope. HANG POWER SNATCH | 8:00

PROGRESSION FOCUS

5 deadlift-shrugs (from the hang position) “Stand all the way up with straight arms and THEN shrug the shoulders.”

5 hang muscle snatches “Squeeze your glutes with a straight arm, pull the elbows high, and press the bar overhead.”

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

5 hang power snatches “Jump with a straight arm and punch overhead.”

MINI ROUND

2 sets:

4 hang power snatches

1 rope climb

– Rest 1:00 between sets.

WORKOUT

()

Metcon (Time)

RX

5 rounds for time:

7 hang power snatches (75/115 lb)

3 rope climbs

INTERMEDIATE

5 rounds for time:

7 hang power snatches (55/75 lb)

2 rope climbs

BEGINNER

5 rounds for time:

7 hang power snatches (35/45 lb)

3 pull-to-stands

COOL DOWN

1 set:

:45 forearm stretch (extension)

:45 forearm stretch (flexion)

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 8:00

1 set:

:40 single unders

:40 bodyweight split squats (:20/leg)

:40 alternating shoulder taps

1 set:

:40 double-unders

:40 alternating lunges

:40 wall walk hold

1 set:

:40 triple unders

:40 jumping lunges

:40 handstand hold against the wall

SPECIFIC WARMUP

SPLIT JERK | 9:00

Focus mainly on the receiving position of the split jerk.

Receiving position setup:

1) Feet squat width apart

2) Back knee bent

3) Front foot turned slightly in and the shin vertical

4) Hip and the back knee in line

5) Torso upright

6) Arms locked out and fully extended with the bar stacked over the middle of the head

PROGRESSION FOCUS

Split stance (hands at hips) Have athletes go into a split stance.

Press in split stance Athletes are in their split stance while holding a PVC pipe in the front rack. On your command have them press the PVC pipe overhead while maintaining the split stance. Look for the athlete’s back knees to straighten. Perform 10 reps.

Split jerk Jump, punch, and land in a split stance. Have athletes pause in split stance until you tell them to stand.

HEAVY DAY

RX

5 sets for load:

3 split jerks

– Lift once every 3:00.

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets for load:

5 push jerks

Split Jerk (3 Rep)

SKILL WORK

AMRAP 3:

Max cumulative L-sit hold

– Perform from parallettes, DBs, boxes, or the floor.

Metcon (Time)

cumulative L-sit

COOL DOWN

1 set:

1:00 active bar hang

1:00 couch stretch/leg