CrossFit Montgomery – CF
Metcon (Time)
PARTNER WORKOUT:
200 WALLBALLS (20/14)(10/9′)*
*Every 20 WB’s each partner completes a round of Cindy (5 Pull-Ups-10 Push-Ups-15 Air Squats)
Month: November 2023
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 10:00
2 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike. Perform on one machine OR switch after :60.
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
50-m double-KB farmers carry
SPECIFIC WARMUP
DEADLIFT | 8:00
Setup:
1) Hands at shoulder width.
2) Feet between hips and shoulder-width.
3) Shoulders slightly in front of the bar.
4) Arch chest up to maintain the lumbar curve.
5) Heels down.
5 deadlifts – Proper setup.
5 deadlifts – Keep the bar close to the body on the ascent.
5 deadlifts – Push the hips back on the descent.
5 deadlifts – Push the knees back and out of the way. Keep the bar close.
5 deadlifts – Maintain lumbar arch.
LOAD UP
3-4 sets:
5 deadlifts
– Rest :30-1:00 between lifts.
MINI ROUND
1 set:
5 deadlifts (workout weight)
50-m double-KB farmers carry (workout weight)
WORKOUT
()
Metcon (Time)
RX
6 rounds for time:
9 deadlifts (155/225 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
INTERMEDIATE
6 rounds for time:
9 deadlifts (105/155 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
BEGINNER
6 rounds for time:
9 deadlifts (55/75 lb)
50-m double-KB farmers carry
– Athlete chooses the farmers carry load.
COOL DOWN
1 set:
1:00 pigeon pose/side
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
1 set:
10 unweighted good mornings
10 up-downs (no jump)
10 push-ups
10 hang muscle cleans
1 set:
10 empty barbell good mornings
10 burpees
10 pike push-ups (floor)
10 hang muscle cleans
SPECIFIC WARMUP
HANG POWER CLEAN CYCLING | 5:00
Perform all reps by starting in the front rack, lowering the bar to the thighs, and immediately cleaning the bar back up.
8-10 hang muscle cleans – Straighten the legs and “shrug the bar up to the shoulders” quickly.
8-10 hang power cleans – Jump and straighten the legs (hip extension) to pull the bar up to the shoulders faster.
8-10 hang power cleans – Keep the heels down and the torso more upright in the hang. Cycle back to the front rack faster than the previous set.
STRICT HANDSTAND PUSH-UP | 5:00
3 pike push-ups (box) – Place the knees or feet on the box. Lift the hips high, push the elbows toward the box, and touch the head in front of the hands on the floor. Press fast to rise.
3 pike push-ups (box) – Increase difficulty by elevating the hips and/or walking the hands closer to the box. Press fast.
3 strict handstand push-ups – Lower the head toward the wall and push the elbows away from the wall. Touch the head into a tripod position and immediately press quickly.
PRACTICE ROUNDS
Build in hang power clean load to workout weight or slightly heavier.
Perform handstand push-up variation immediately following each set of cleans.
3 sets:
7 hang power cleans (building)
3-5 strict handstand push-ups
– Rest 1:00-1:30 between sets.
WORKOUT
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Metcon (Time)
RX
For time:
21-15-9:
Hang power cleans (95/135 lb)
15-12-9:
Strict handstand push-ups
INTERMEDIATE
For time:
21-15-9:
Hang power cleans (75/115 lb)
12-9-6:
Strict handstand push-ups
BEGINNER
For time:
21-15-9:
Hang power cleans (45/65 lb)
15-12-9:
Pike handstand push-ups
SKILL WORK
On a 10:00 minute clock:
Hang Power Clean (3 REPS)
STRETCHING
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch