Month: December 2023

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 7:00

AMRAP 5:

50-ft shuttle run

15 plate ground-to-overheads (10/15 lb)

50-ft shuttle run

10 alternating overhead lunges (10/15 lb)

WORKOUT

LOAD UP

LOADING UP | 6:00

Athletes must perform the second set at workout weight and be able to move them with confidence that they could do another 5+ of each.

3 sets:

10 push jerks

4 sumo deadlift high pulls

– Add load each set.

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Metcon (Time)

RX

5 rounds for time:

15 push jerks (65/95 lb)

12 chest-to-bar pull-ups

9 sumo deadlift high pulls (65/95 lb)

INTERMEDIATE

5 rounds for time:

15 push jerks (55/75 lb)

12 kipping pull-ups

9 sumo deadlift high pulls (55/75 lb)

BEGINNER

5 rounds for time:

12 push jerks (45/65 lb)

9 ring rows

6 sumo deadlift high pulls (45/65 lb)

COOL DOWN

STRETCHING | 3:00

Accumulate:

30 reach, roll, and lift

CrossFit Montgomery – CF

GENERAL WARMUP

LINE DRILLS | 10:00

1 set:

200-meter run

50 ft of each:

Jog x 3

Skipping high knees

Lateral shuffle/direction

Toy soldiers (10 kicks then jog)

Samson lunges (10 lunges then jog)

Bunny hops (10 hops then jog)

Broad jumps (5 jumps then jog)

Burpee broad jumps (5 jumps then jog)

1 set:

200-meter run

SPECIFIC WARMUP

MEDICINE-BALL CARRY | 2:00

1 set:

50-meter med-ball jog

– Rest :15-:30.

50-meter med-ball run

SINGLE-KETTLEBELL CARRY | 3:00

1 set:

50-meter carry at the shoulder

– Rest :15-:30.

50-meter carry at the side

DOUBLE-KETTLEBELL CARRY | 3:00

1 set:

50-meter double-kettlebell carry, slow

– Rest :15-:30.

50-meter double-kettlebell carry, fast

WORKOUT

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Metcon (Time)

RX

1,600-meter run

800-meter med-ball carry (14/20 lb)

400-meter single-KB carry (35/53 lb)

200-meter double-KB carry (35/53 lb)

INTERMEDIATE

1,600-meter run

800-meter med-ball carry (10/14 lb)

400-meter single-KB carry (20/35 lb)

200-meter double-KB carry (20/35 lb)

BEGINNER

800-meter run

400-meter med-ball carry (6/10 lb)

200-meter single-KB carry (10/15 lb)

100-meter double-KB carry (10/15 lb)
CAP 26

COOL DOWN

1 set:

200-meter walk

1:00 hamstring stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

2 sets:

5 push-ups to down dog

10 PVC pass throughs

5 push-ups to down dog

10 PVC around-the-worlds

5 push-ups to down dog

10 PVC snatch grip behind the neck presses

SPECIFIC WARMUP

POWER SNATCH | 8:00

PROGRESSION FOCUS

Setup Wide grip, hook grip, feet under the hips, weight in the heels, shoulders in front of the bar, and eyes on the horizon.

Deadlift-shrugs “Stand all the way up with straight arms and THEN shrug the shoulders.”

Hang muscle snatches “Open the hips with power and press the bar overhead.”

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

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

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

Power snatches “Knees back as the chest rises, then jump with a straight arm and punch overhead.”

LOAD UP

3 sets:

3 power snatches

– Continue to build in weight to ~60% of best power snatch.

HEAVY DAY

RX

For load:

Power snatch

5-5-5-3-3-3-1-1-1

– Lift every 3:00.

INTERMEDIATE

Same as RX’d

BEGINNER

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Power Snatch

COOL DOWN

Accumulate:

2 :30 foam roll t-spine

2 :30 foam roll quads/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 5:00

1 set:

10 arm swings across

10 arm swings overhead

10 torso twists

20 alternating hamstring scoops

20 high knees

20 butt kickers

:30 jumping jacks

:30 up-downs

:30 burpees

SPECIFIC WARMUP

RUNNING DRILLS | 12:00

1 set:

200-meter run, slow

:30 alternating hamstring scoops

3 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-meter run

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

1 set:

200-meter run, faster

MINI ROUND

2 rounds:

6 burpees

200-meter run

WORKOUT

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Metcon (Time)

RX

50-40-30-20-10:

Burpees

– Run 400 meters after each set of burpees.

INTERMEDIATE

Same as RX’d

BEGINNER

25-20-15-10-5:

Burpees

– Run 200 meters after each set of burpees.

COOL DOWN

1 set:

1:30 couch 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 A and B complete the penalty movement, and the n partner B starts on their own 100-meter 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

Metcon (12 Rounds for calories)

RX

12 rounds for calories:

:30 row

– Rest :30.

INTERMEDIATE

Same as RX’d

BEGINNER

Same as RX’d

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)

CrossFit Montgomery – CF

Metcon (12 Rounds for calories)

RX

12 rounds for calories:

:30 row

– Rest :30.

INTERMEDIATE

Same as RX’d

BEGINNER

Same as RX’d

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 3:00

1 set:

:30 jumping jacks

:30 mountain climbers

:30 alternating Spiderman stretches

:30 plank

SPECIFIC WARMUP

DOUBLE-UNDER | 4:00

:30 at each step.

PROGRESSION FOCUS

Jump in place (no rope) Flex the foot and ankle when jumping, rather than jumping off the toes.

Single-unders Rotate and spin both wrists to rotate the rope.

Single-under + high jumps Maintain a natural jumping position when jumping higher.

Single-under fast + single-under, slow Practice different jumping speeds and rope speeds.

Single-under + double-under Higher jumps and both wrists spinning faster. GHD SIT-UP | 5:00

1 round:

5 GHD sit-ups to parallel

5 full range of motion GHD sit-ups

SPECIFIC WARMUP

HANG POWER CLEAN | 6:00

Hold athletes at the hang (shoulders in front of the bar) before every rep you call.

PROGRESSION FOCUS

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

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

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

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

8 hang power cleans Add light weight to the bar. Continue to look for and coach hip extension. PUSH-PRESS | 6:00

PROGRESSION FOCUS

4 strict presses Setup: feet under the hips, hands just outside the shoulders, elbows under the bar, midline neutral, hips and legs fully extended.

8 dip and holds Shoulders stacked over the hips and heels.

8 dip and drives, slow Shoulders stacked over the hips and heels.

8 dip and drives, fast Shoulders stacked over the hips and heels.

8 dip and drives, fast No pause at the bottom of the dip.

8 push presses Lockout legs and hips before pressing.

BUILD-UP

2 rounds:

3 hang power cleans

3 push presses

– Build each set to workout load.

WORKOUT

Metcon (Time)

RX

100 double-unders

75 hang power cleans (55/75 lb)

50 GHD sit-ups

75 push presses (55/75 lb)

100 double-unders

INTERMEDIATE

2:00 double-under attempts

50 hang power cleans (55/75 lb)

30 GHD sit-ups to parallel

50 push presses (55/75 lb)

2:00 double-under attempts

BEGINNER

100 single-unders

30 hang power cleans (35/45 lb)

30 sit-ups

30 push presses (35/45 lb)

100 single-unders
CAP 21 MINUTES

COOL DOWN

1 set:

:30 kneeling quad stretch/side

:30 standing calf stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 3:00

1 set:

:30 jumping jacks

:30 mountain climbers

:30 alternating Spiderman stretches

:30 plank

WORKOUT

BUILD-UP

2 rounds:

3 hang power cleans

3 push presses

– Build each set to workout load.

Metcon (Time)

RX

100 double-unders

75 hang power cleans (55/75 lb)

50 GHD sit-ups

75 push presses (55/75 lb)

100 double-unders

INTERMEDIATE

2:00 double-under attempts

50 hang power cleans (55/75 lb)

30 GHD sit-ups to parallel

50 push presses (55/75 lb)

2:00 double-under attempts

BEGINNER

100 single-unders

30 hang power cleans (35/45 lb)

30 sit-ups

30 push presses (35/45 lb)

100 single-unders
CAP 21 MINUTES

COOL DOWN

1 set:

:30 kneeling quad stretch/side

:30 standing calf stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 13:00

2 rounds:

200-meter jog

:30 single-unders

10 kettlebell deadlifts

:30 single-under jump front to back

10 kettlebell swings

:30 single-under jump side to side

10 kettlebell deadlifts

:30 single-under left leg

10 kettlebell swings

:30 single-under right leg

SPECIFIC WARMUP

DOUBLE-UNDER | 6:00

Start off with dynamic movements without the jump rope.

Help athletes improve their jump position and hand position when holding the rope.

PROGRESSION FOCUS

Jump in place (no rope) Flex the foot and ankle when jumping, rather than jumping off the toes.

Single-unders Rotate and spin both wrists to rotate the rope.

Single-under + high jumps Maintain a natural jumping position when jumping higher.

Single-under fast + single-under slow Practice different jumping speeds and rope speeds.

Single-under + double-under Higher jumps and both wrists spinning faster. POWER CLEAN | 6:00

PROGRESSION FOCUS

6 clean deadlifts Heels down, eyes straight ahead, lumbar curve intact.

6 muscle cleans Smooth below the knee, fast above.

6 tall power cleans Shrug with a straight arm, then drop and catch.

6 hang power cleans Hip extension.

6 power cleans Chest pulls up as the bar goes down into the setup.

SKILL WORK

On a 10:00 clock:

3 hang power cleans

– Build to a heavy set.

– Rest ~2:00 between sets.

Hang Power Clean

MINI ROUND

2 rounds:

2 power cleans

10 double-unders

– Use workout weight and double-under variation.

WORKOUT

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Metcon (Time)

RX

2 power cleans (105/155 lb)

50 double-unders

4 power cleans

50 double-unders

6 power cleans

50 double-unders

8 power cleans

50 double-unders

10 power cleans

INTERMEDIATE

2 power cleans (85/115 lb)

30 double-unders

4 power cleans

30 double-unders

6 power cleans

30 double-unders

8 power cleans

30 double-unders

10 power cleans

BEGINNER

2 power cleans (55/75 lb)

30 single-unders

4 power cleans

30 single-unders

6 power cleans

30 single-unders

8 power cleans

30 single-unders

10 power cleans

COOL DOWN

1 set:

1:00 lacrosse ball foot/side

1:00 standing pike stretch

CrossFit Montgomery – CF

GENERAL WARMUP

PROGRESSIVE WARM-UP | 8:00

1 set:

:30 row (slow)

10 reverse lunges

10 hollow rocks

10 knee push-ups

1 set:

:30 row (moderate)

10 reverse lunges

10 tuck-ups

5-10 push-ups

1 set:

:30 row (hard)

10 reverse lunges

5-10 strict knee raises

5-10 pike push-ups (floor)

SPECIFIC WARMUP

KETTLEBELL STEP-UP | 3:00

1 set:

8 alternating step-ups

8 alternating kettlebell step-ups (light)

8 alternating kettlebell step-ups (workout weight) TOES-TO-BAR | 6:00

Spend 1:00 at each step.

PROGRESSION FOCUS

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

3 kip swings “Quickly push the shoulders forward and pull the shoulders back.”

2 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.”

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

SPECIFIC WARMUP

STRICT HANDSTAND PUSH-UP | 7:00

PROGRESSION FOCUS

3 pike push-ups, floor Push the head forward of the hands on the descent, then press and push the head through the arms.

3 pike push-ups, box Elevate the hips higher to increase the difficulty of the press, but maintain the same line of action.

1-3 strict handstand push-ups Lower with control, gently tap the head, then press fast.

3-5 strict handstand push-ups Lower more quickly, but still with control.

MINI ROUND

1 set:

6 alternating kettlebell step-ups

5 toes-to-bars

4 calorie-row

3 strict handstand push-ups

WORKOUT

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COOL DOWN

3 sets:

:30 left-side straddle stretch

:30 right-side straddle stretch

Metcon (Time)

RX

30 KB step-ups (53/70 lb) (20 in)

30 toes-to-bars

22/30-calorie row

30 strict handstand push-ups

22/30-calorie row

30 toes-to-bars

30 KB step-ups

INTERMEDIATE

30 KB step-ups (35/53 lb) (20 in)

30 toes-to-bars

22/30-calorie row

15 strict handstand push-ups

22/30-calorie row

30 toes-to-bars

30 KB step-ups

BEGINNER

For time:

20 KB step-ups (18/26 lb) (20 in)

20 kipping knee raises

15/20-calorie row

20 pike push-ups

15/20-calorie row

20 kipping knee raises

20 KB step-ups
– Hold the KB on the shoulder.

CAP 18 MINUTES