Month: December 2023

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)

WORKOUT

MINI ROUND

1 set:

6 alternating kettlebell step-ups

5 toes-to-bars

4 calorie-row

3 strict handstand push-ups

()

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

For time:

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

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.

COOL DOWN

3 sets:

:30 left-side straddle stretch

:30 right-side straddle stretch

CrossFit Montgomery – CF

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.

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 10:00

2 sets:

5 inchworms

10 alternating lateral lunges

5 x [2 shoulder taps + 1 push-up]

10 counterbalance squats (10-15 lb)

5 scap pull-ups

10 ring rows

SPECIFIC WARMUP

FRONT SQUAT | 4:00

PROGRESSION FOCUS

3 hands-free front squat initiations Send the hips back and push the knees out.

3 hands-free front squats Squat below parallel without letting the arms drop.

3 front squat initiations Point the elbows straight forward as the hips go back and knees go out.

3 front squats Keep the elbows pointed straight forward as the crease of the hip goes below parallel.

3 front squats No more pauses at the bottom; control the squat down and stand up fast. SQUAT CLEAN | 3:00

PROGRESSION FOCUS

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

3 muscle cleans Smooth below the knee, fast above.

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

3 hang squat cleans Hip extension.

3 squat cleans Chest pulls up as the bar goes down.

SKILL WORK

Front Squat (6-5-4-3-2)

– Take the bar from the floor

SPECIFIC WARMUP

STRICT PULL-UP | 3:00

1 set:

3 scap pull-ups

3 jump and slow lower pull-ups

1-3 strict pull-ups (or workout variation)

MINI ROUND

1 set:

3 front squats

2/3 strict pull-ups

WORKOUT

()

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 8:

4 front squats (125/185 lb)

3/4 strict pull-ups

INTERMEDIATE

AMRAP 8:

4 front squats (95/135 lb)

2/3 strict pull-ups

BEGINNER

AMRAP 8:

4 front squats (55/75 lb)

4 ring rows

COOL DOWN

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll lats

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.

()

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

()

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)

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 7:00

1 set:

:30 Samson lunges

:30 bent-over rows (empty bar)

:30 air squats

:30 shoulder presses (empty bar)

:30 scap pull-ups

SPECIFIC WARMUP

THRUSTER | 6:00

6 full-grip front squats “Lift the elbows up away from the knees.”

6 wide-stance push presses “Dip with the chest up and drive through the heels.”

6 thrusters, pause overhead “Heels down in the squat, then stand quickly to launch the bar overhead.”

6 cycling thrusters “Lower with the arms slowly, then start the thruster once the bar touches the shoulders.”

CHEST-TO-BAR PULL-UP | 12:00

3 kip swings + 3 kips – Keep the body tight and shake the bar back and forth; 5 small reps followed by 3 big reps.

2 top-to-top pull-ups – Hold the top of the pull-up for :01, then press away to reset the swing for the next rep.

3 kipping pull-ups – Keep the legs straight throughout the swing and push away on the descent.

3 chest-to-bar pull-ups – Keep the legs straight throughout the swing, but arch further and press down harder.

3 chest-to-bar pull-ups – Push away harder and cycle reps faster without bending the knees excessively.

MINI ROUND

1 round:

3 thrusters

3 chest-to-bar pull-ups

– Use workout load.

WORKOUT

()

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

SKILL WORK

Metcon (Checkmark)

3 sets:

5-15 GHD sit-ups
– Rest 1:00-2:00 between sets.

COOL DOWN

1 set:

2:00 foam roll quads

1:00 reach-roll-lift

CrossFit Montgomery – CF

Metcon (AMRAP – Rounds and Reps)

AMRAP 30: [PARTNER}

500-m row or 1000/1250m AAB

50 KB swings (32/24 kg)

10 Shuttles Single-Arm OH KB Carry 5(24/16kg)
– Partners run together and break up the other two movements as needed.

-50m (row) = 1 rep

-100/125m (AAB) = 1 rep

-1 Shuttle = 25′ down and back

1 complete round = 70 reps

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

AMRAP 6:00:

50-ft bear crawl

10 Romanian deadlifts

50-ft overhead plate walk

10 hang muscle cleans

SPECIFIC WARMUP

DEADLIFT | 4:00

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

10 deadlifts – Pull the knees back as the bar slides up the shins, then shave the thighs to stand.

HANG POWER CLEAN | 3:00

5 hang power cleans – Jump and straighten the hips before shrugging and pulling under the bar.

8-10 hang power cleans – Cycle the bar immediately out of the hang without pausing.

PUSH JERK | 5:00

5 jump and lands – Jump and straighten the hips and knees, then hold the landing.

5 jump-punch-lands – Jump into the air first, then punch the arms overhead.

10 push jerks – Jump, then punch the bar overhead and land with a locked-out arm.

BUILD-UP

3 sets:

5 deadlifts

5 hang power cleans

5 push jerks

– Rest 1:00-1:30 between sets.

WORKOUT

()

DISRUPTED DT (Time)

RX

Every 3:00 for 7 rounds:

12 deadlifts (105/155 lb)

9 hang power cleans

6 push jerks

INTERMEDIATE

Every 3:00 for 7 rounds:

12 deadlifts (75/115 lb)

9 hang power cleans

6 push jerks

BEGINNER

Every 3:00 for 5 rounds:

9 deadlifts (35/45 lb)

6 hang power cleans

3 push jerks
– Use the same barbell for each movement.

– Score is slowest round.

COOL DOWN

2 sets:

:45 child’s pose stretch

:45 seated straddle stretch