Day: December 5, 2023

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 5:00

2 sets:

:20 jumping jacks

10 PVC good mornings

5 Cossack squats/side

10 PVC pass throughs

SPECIFIC WARMUP

OVERHEAD SQUAT | 10:00

Lead athletes through at least 5 reps of the total 8-10 squats.

Make sure athletes hold the bottom of the squat for at least :03.

PROGRESSION FOCUS

:30 overhead hold Active shoulders: “Pull the ribs down, squeeze the stomach, and push up into the bar.”

3-5 overhead squat initiations Line of action: “Pull the hips back, wiggle the toes, and push the knees out.

3-5 overhead squats to above parallel Active shoulders: “Hold the hips just above parallel and push up through the shoulders.”

5-8 overhead squats Squat depth: “Wiggle the toes in the bottom and then press the chest up to the ceiling.”

BUILD-UP

3-4 sets:

3 overhead squats (building)

– Rest 1:00 between sets.

HEAVY DAY

RX

For load:

3-3-3-3-3-3-3:

Overhead squat

INTERMEDIATE

Same as RX’d

BEGINNER

For load:

5-5-5-5-5-5-5:

Overhead squat

– Scale to an empty barbell or PVC pipe as needed.

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Overhead Squat (7 x 3)

SKILL WORK

3 sets for load:

10 snatch-grip bent over rows

Snatch Grip Bent Row (1 x 10)

COOL DOWN

1 set:

1:00 forearm stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

On an 8:00 clock:

Teams who complete the most 100-meter intervals win.

Partner A rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement. As soon as partner A gets off of the rower, partner B starts on their own 100-eter row.

Penalty movements

Air squats

Burpees

Push-ups

Jumping jacks

Sit-ups

SPECIFIC WARMUP

ROWING WARM-UP AND STROKE RATE PRACTICE | 12:00

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. 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)

PACING | 6:00

3 sets x :30 row

Rest :30 between sets.

Increase pacing each set to a sustainable but fast pace.

WORKOUT

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Metcon (12 Rounds for calories)

RX

12 rounds for calories:

:30 row

– Rest :30

INTERMEDIATE

Same as RX’d

BEGINNER

Same as RX’d
Enter calories from each round

COOL DOWN

STRETCHING | 6:00

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)