Month: January 2024

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set

10 single-leg toe touches/leg

10 PVC presses

10 alternating scorpion stretches

:30 mountain climbers

1 set

10 PVC good mornings

10 PVC back squats

10 PVC pass throughs

:30 up-downs

SPECIFIC WARMUP

DOUBLE-UNDERS | 6:00

:15 fast singles – Small jump, a quick spin of the wrist.

:15 power jump singles – Big jump, a slow spin of the wrist.

:15 single-leg single-unders/leg – Keep the leg straight while jumping on one leg.

:20 speed steps – “Run in place” quickly with a fast turn of the rope.

:20 single-single-double – Two singles, or more, and one double-under for 20 seconds.

:20 single-double-double – One single and two double-unders for 20 seconds.

3:00 of practice – Double-under, triple-under, and double-under crossover practice. Athletes should work to their skill level.

SKILL WORK | 6:00

8 rounds:

:20 double-under, triple-under, or crossover work

:10 rest

PUSH PRESS | 11:00

Setup – Feet hip-width apart, hands outside shoulder-width, full grip on the bar, elbows in front of the bar, and the bar pulled down towards the shoulders.

6 dip and holds – “Push your knees forward and slide your hips down toward your heels.”

6 dip-drives, slow – “Dip down and then stand up slowly.”

6 dip-drives, fast – “Dip down with control and drive up with speed.”

6 push presses – “Squeeze your glutes and quads hard and then press.”

2 sets:

5 push presses

– Build to workout load.

MINI ROUND

1 round:

10 double-unders

2 push presses

– Use workout load

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 8:

40 double-unders

10 push presses (65/95 lb)

INTERMEDIATE

AMRAP 8:

40 double-under attempts

10 push presses (45/65 lb)

BEGINNER

AMRAP 8:

30 single-unders

10 push presses (35/45 lb)

COOL DOWN

1 round:

:30 couch stretch/leg

:30 banded pull aparts

:30 leg swings/leg

:30 standing hamstring stretch/leg

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

WORKOUT

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set

10 single-leg toe touches/leg

10 PVC presses

10 alternating scorpion stretches

:30 mountain climbers

1 set

10 PVC good mornings

10 PVC back squats

10 PVC pass throughs

:30 up-downs

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 8:

40 double-unders

10 push presses (65/95 lb)

INTERMEDIATE

AMRAP 8:

40 double-under attempts

10 push presses (45/65 lb)

BEGINNER

AMRAP 8:

30 single-unders

10 push presses (35/45 lb)

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:15 Samson stretch/leg

5-10 push-ups

5-10 ring rows

10 PVC good mornings

10 PVC pass throughs

10 PVC overhead squats

1 set:

:15 Samson stretch/leg

5-10 push-ups or strict ring dips

5-10 ring rows or strict pull-ups

10 PVC good mornings

10 PVC pass throughs

10 PVC overhead squats

1 set:

5 elbow-to-insteps/side

10 alternating scorpion stretches

10 alternating lying hip crossovers

SPECIFIC WARMUP

BURPEE BOX JUMP-OVER | 6:00

8 box step-overs

6 box jump-overs

4 burpee box step-overs

4 burpee box jump-overs, slow

4 burpee box jump-overs, fast

FRONT SQUAT | 7:00

:30 front rack hold, standing

:15 front rack hold, quarter squat

:15 front rack hold, above parallel

5 front squats

5 front squats

BUILD-UP

3 sets:

5 front squats

– Rest 1:00 between sets.

– Build to workout load.

MINI ROUND

1 set:

6 front squats

5 burpee box jump-overs

WORKOUT

Metcon (3 Rounds for reps)

RX

3 x 2:00 rounds:

12 front squats (105/155 lb)

Max burpee box jump-overs

Rest 2:00

– Step down from the box.

INTERMEDIATE

3 x 2:00 rounds:

12 front squats (75/115 lb)

Max burpee box jump-overs

Rest 2:00

– Step down from the box.

BEGINNER

3 x 2:00 rounds:

12 front squats (35/45 lb)

Max burpee box step-overs

Rest 2:00

– Step down from the box.

COOL DOWN

1 set:

1:00 foam roll glute-med/side

1:00 reach-roll-lift

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

SNATCH WARM-UP | 12:00

200-meter jog

Setup

6 deadlifts to mid-thigh

6 deadlift-shrugs

6 muscle snatches

6 overhead squats

6 high hang squat snatches

6 hang squat snatches

6 snatches

SPECIFIC WARMUP

RUNNING PREP | 8:00

2 rounds:

25-ft down and back:

2 shuttle-runs, slow

Bear crawl (down)

Inch-worms (back)

Crab walk (down)

Burpee broad jump (back)

Spiderman twists

Walking lunges (back)

MUSCLE-UP | 12:00

:15 ring support hold

3-5 kneeling false grip ring rows

3 kneeling muscle-up transitions

3:00 low-ring practice

3:00 kipping muscle-up practice

MINI ROUND

1 round:

1 muscle-up (or workout variation)

2 shuttle runs

WORKOUT

Metcon (AMRAP – Reps)

EMOM 12:

Odd min | 3 ring muscle-ups

Even min | max shuttle runs

– 1 shuttle = 25 ft down + 25 ft back

INTERMEDIATE

EMOM 12:

Odd min | 1 ring muscle-up

Even min | max shuttle runs

– 1 shuttle = 25 ft down + 25 ft back

BEGINNER

EMOM 12:

Odd min | 3-6 low ring muscle-up transitions

Even min | max shuttle runs

– 1 shuttle = 25 ft down + 25 ft back

COOL DOWN

1 set:

200-meter cooldown walk

1:00 double-forearm stretch

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

RUNNING WARM-UP | 8:00

1 set:

100-meter jog

10 Samson stretch walking lunges

100-meter jog

10 alternating elbow-to-insteps

100-meter run

10 reps of squat therapy against a wall

1 set:

400-meter run

BARBELL WARM-UP | 5:00

2 sets:

5 deadlift shrugs

5 hang muscle cleans

5 good mornings

5 front squats

5 shoulder presses

SPECIFIC WARMUP

SQUAT CLEAN THRUSTER | 10:00

5 hang squat cleans

5 squat cleans

5 thrusters

8 squat clean thrusters

BUILD-UP

BUILD-UP | 6:00

3 sets:

3 unbroken squat clean thrusters

TEST | 2:00

Stagger the class into 2-3 waves to better assess a greater number of athletes.

1 set:

6 unbroken squat clean thrusters

WORKOUT

Metcon (Time)

RX

For time:

12 squat clean thrusters (75/115 lb)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

INTERMEDIATE

For time:

12 squat clean thrusters (55/75 lb)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

BEGINNER

For time:

12 squat clean thrusters (35/45 lb)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

COOL DOWN

STRETCHING | 5:00

1 set:

1:00 foam roll glutes/side

1:00 child’s pose

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 8:00

1 set:

10 leg swings/leg

10 unweighted good mornings

10 walking reverse lunges

:30 narrow stance air squats (keep heels down)

1 set:

10 lateral leg swings/leg

10 single-leg toe touches/leg

:30 alternating standing figure four stretch

:30 air squats

1 set:

10 inchworms + 1 push-up/rep

10 alternating cossack squats

:30 jumping lunges

:30 air squats

SPECIFIC WARMUP

ROWING | 5:00

200-meter row Drive through the heels during the pull.

200-meter row Shoulders in front of the hips at the front of the stroke.

200-meter row Arms extend BEFORE the knees bend.

WORKOUT

Metcon (5 Rounds for time)

RX

5 sets for total time:

500-m row

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets for total time:

300-m row
– Rest 3:00 between sets.

COOL DOWN

STRETCHING | 8:00

1 set:

400-meter recovery walk

1:00 couch stretch/leg

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 8:00

1 set:

10 leg swings/leg

10 unweighted good mornings

10 walking reverse lunges

:30 narrow stance air squats (keep heels down)

1 set:

10 lateral leg swings/leg

10 single-leg toe touches/leg

:30 alternating standing figure four stretch

:30 air squats

1 set:

10 inchworms + 1 push-up/rep

10 alternating cossack squats

:30 jumping lunges

:30 air squats

SPECIFIC WARMUP

ROWING | 5:00

200-meter row Drive through the heels during the pull.

200-meter row Shoulders in front of the hips at the front of the stroke.

200-meter row Arms extend BEFORE the knees bend.

WORKOUT

Metcon (4 Rounds for time)

RX

5 sets for total time:

500-m row

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets for total time:

300-m row
– Rest 3:00 between sets.

COOL DOWN

STRETCHING | 8:00

1 set:

400-meter recovery walk

1:00 couch stretch/leg

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:20 single-unders

10 PVC pass throughs

5 PVC hang muscle snatches

1 set:

:20 power singles

10 PVC pass throughs

5 PVC hang muscle snatches

2 sets:

:30 double-under practice

5 PVC overhead squats

SPECIFIC WARMUP

POWER SNATCH | 10:00

5 hang snatch pulls

5 hang muscle snatches

5 top-to-top hang muscle snatches

5-8 top-to-top hang power snatches

8-10 top-to-top power snatches

SKILL WORK

Every 2:00 for 5 rounds:

3 power snatches

Power Snatch (3 rep)

MINI ROUND

1 set:

30 double-unders

5 unbroken power snatches (workout weight)

WORKOUT

Metcon (Time)

RX

5 rounds for time:

50 double-unders

10 power snatches (95/135 lb)

INTERMEDIATE

5 rounds for time:

30 double-unders

8 power snatches (75/115 lb)

BEGINNER

5 rounds for time:

25 single-unders

6 power snatches (35/45 lb)

COOL DOWN

1 set:

1:00 lacrosse ball foot/side

1:00 foam roll quads

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

400-meter run EASY

1 set:

25 ft down and back:

– Bear crawl (down)

– Samson lunges (back)

– Spiderman twist (down)

– Side lunges (down and back – facing the same direction)

– Crab walk with high hips (down and back – facing the same direction)

– Burpee broad jump (down)

– Jog (back)

200-meter run MODERATE

3 rounds for quality:

5 scap pull-ups

10 plank shoulder taps (right and left) to down dog

10 bootstrappers

200-meter run FAST/STRIDE

SPECIFIC WARMUP

PULLUP

PUSHUP

SITUP

AIR SQUAT

3-5 reps of each movement

MINI ROUND

1 set:

5 pull-ups

5 push-ups

5 sit-ups

5 air squats

WORKOUT

Metcon (4 Rounds for reps)

RX

For reps:

3:00 of pull-ups

3:00 of push-ups

3:00 of sit-ups

3:00 of air squats

INTERMEDIATE

Same as Rx’d

BEGINNER

For reps:

3:00 of ring rows

3:00 of hand-elevated push-ups

3:00 of sit-ups

3:00 of air squats

COOL DOWN

3 sets:

:20 band pull-aparts

:20 scorpion stretch/arm

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

Samson stretch

Overhead squats

Sit-ups

Good mornings

Pull-ups

Dips

SPECIFIC WARMUP

10 alternating reverse lunges

10 alternating single-leg squats to a target

10 alternating single-leg squats to a target (lower than the previous step)

10 alternating single-leg squats to box

1:00 alternating single-leg squat practice

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 9:

9 burpees to a target (12 in)

10 alternating single-leg squats

INTERMEDIATE

AMRAP 9:

9 burpees to a target (6 in)

10 alternating single-leg squats to a target

BEGINNER

AMRAP 9:

6 burpees

8 alternating step-back lunges

WORKOUT

COOL DOWN

1:00 pigeon pose/leg

1:00 calf stretch/leg