Month: February 2024

Announcements

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

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

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

CrossFit Montgomery – CF

GENERAL WARMUP

4 sets:

Row, ski, or AirBike:

:30 easy pace

:20 moderate pace

:10 fast pace

:10 rest

2 sets:

:30 Samson stretch/leg

:30 up-downs

5 elbow-to-instep/leg

10 push-ups (on knees as needed)

10 step back lunges/leg

10 pike push-ups

1 set:

10 x shuttle runs (25 feet out and 25 feet back)

SPECIFIC WARMUP

DUMBBELL PUSH JERK | 10:00

6 jump and lands, hands at sides

6 jump and lands, hands at shoulders

6 jump-punch-lands

6 dumbbell push jerks

2-3 sets:

5 dumbbell push jerks

– Find workout weight.

BOX STEP-UP | 4:00

1 set:

6 alternating box step-ups, slow

Rest 1:00

6 alternating box step-ups, faster

– Switch feet on top of the box.

MINI ROUND

1 round:

1 shuttle run (1 rep = 25 feet down/25 feet back)

5 double-dumbbell push jerks

6 box step-ups

– Use workout variations

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

Complete as many reps as possible in 8 minutes of:

5 shuttle runs

10 double-DB push jerks (35/50 lb)

20 box step-ups (20/24 in)

– 1 shuttle run = 25 ft down/25 ft back

INTERMEDIATE

Complete as many reps as possible in 8 minutes of:

5 shuttle runs

10 double-DB push jerks (20/35 lb)

20 box step-ups (20/24 in)

– 1 shuttle run = 25 ft down/25 ft back

BEGINNER

Complete as many reps as possible in 8 minutes of:

5 shuttle runs

10 double-DB push presses (10/15 lb)

20 box step-ups (12/20 in)

– 1 shuttle run = 25 ft down/25 ft back

SKILL WORK

4 sets:

:20 plank hold

:10 rest

:20 flutter kicks

:10 rest

COOL DOWN

2 sets:

1:00 T-spine foam roll

:30 band pull aparts

Metcon (AMRAP – Rounds and Reps)

RX

Complete as many reps as possible in 8 minutes of:

5 shuttle runs

10 double-DB push jerks (35/50 lb)

20 box step-ups (20/24 in)

– 1 shuttle run = 25 ft down/25 ft back

INTERMEDIATE

Complete as many reps as possible in 8 minutes of:

5 shuttle runs

10 double-DB push jerks (20/35 lb)

20 box step-ups (20/24 in)

– 1 shuttle run = 25 ft down/25 ft back

BEGINNER

Complete as many reps as possible in 8 minutes of:

5 shuttle runs

10 double-DB push presses (10/15 lb)

20 box step-ups (12/20 in)

– 1 shuttle run = 25 ft down/25 ft back

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

3 sets:

:20 alternating Spiderman stretches

:20 up-downs

:20 PVC pass-throughs

:30 rest

3 sets:

:20 air squats

:20 burpees

:20 PVC shoulder presses

SPECIFIC WARMUP

6 clean deadlifts Eyes straight ahead, proper bar path.

6 muscle cleans Smooth below the knee, fast above.

6 front squats Loose fingertip grip while keeping elbows off the knees.

6 squat cleans Smooth and slow pull off of the ground until the bar gets to mid-thigh.

6 push presses Upright dip, hip extension before arms punch.

6 push jerks Upright dip, hip extension, then punch under the bar.

6 split jerks Knee stacked over front heel, back knee slightly bent.

6 clean and jerks (singles)

BUILD-UP

4 sets:

Every 2 minutes:

1-2 clean and jerks

WORKOUT

Every 2 minutes for 10 rounds:

1 clean and jerk

Clean and Jerk (1 Rep)

COOL DOWN

Accumulate:

30 reach-roll-lifts

50 banded lat pull downs

Announcements

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

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

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

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

5 PVC pass throughs

6 alternating PVC overhead lunges

5 PVC good mornings

6 PVC overhead squats

– Hold the bottom of each good morning and squat for a 1 second pause.

SPECIFIC WARMUP

ROPE CLIMB | 8:00

2 pull-to-stands

3 standing single-leg knee raises

3 hanging single-leg knee raises

2 bite-to-stands

1-2 rope climbs

GHD SIT-UP | 7:00

10 AbMat sit-ups

5 GHD knee extensions

5 GHD sit-ups to parallel

10 GHD or AbMat sit-ups

SINGLE-LEG SQUAT | 5:00

6 narrow stance squats

6 toenail spot pistols

6 foot wrap pistol squats

6 single-leg squats, slow OR 6 single-leg squats to a target

6 single-leg squats, fast

WORKOUT

Metcon (Time)

RX

3 rounds for time:

4 rope climbs

12 GHD sit-ups

16 single-leg squats

INTERMEDIATE

3 rounds for time:

2 rope climbs

12 GHD sit-ups to parallel

16 single-leg squats to a target (16 in)

BEGINNER

3 rounds for time:

4 pull-to-stands

12 sit-ups

16 alternating reverse lunge

SKILL WORK

SKILL WORK | 10:00

Beginner: 10-20 reps or unweighted good mornings.

Intermediate: 30-50 reps

Advanced: 50 reps

No GHD: 50 empty-bar good mornings

Accumulate:

50 GHD hip extensions

COOL DOWN

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right

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 | 5:00

2 rounds:

10 jumping jacks

10 over-the-fences

10 jumping jacks

10 Samson lunges

10 jumping jacks

ROWING WARM-UP | 5:00

Rest :30 between each set.

Switch athletes as needed during the rest intervals.

SPECIFIC WARMUP

DOUBLE-UNDER | 8:00

:30 jumps in place (no rope)

:30 single-under + high jumps

:30 single-under fast + single-under slow

:30 single-under + double-under

WALL-BALL SHOT | 5:00

2 rounds:

6 med-ball squats

6 med-ball push-presses to target

6 wall-ball shots

– Rest :30 between each movement.

MINI ROUND

3 rounds:

4-calorie row

12 double-unders

:30 wall-ball shots

– Use workout variations of each movement.

– Rest 1:00 between rounds

METCON

Metcon (4 Rounds for reps)

RX

4 x 2-minute rounds for reps of:

12-cal row

24 double-unders

Max-reps wall-ball shots (14/20 lb) (9/10 ft)

– Rest 2 minutes between rounds.

INTERMEDIATE

4 x 2-minute rounds for reps of:

12-cal row

24 double-unders

Max-reps wall-ball shots (10/14 lb) (9/10 ft)

– Rest 2 minutes between rounds.

BEGINNER

4 x 2-minute rounds for reps of:

9-cal row

24 single-unders

Max-reps wall-ball shots (6/10 lb) (9/10 ft)

– Rest 2 minutes between rounds.

COOL DOWN

2 rounds:

1:00 calf roll/side

1:00 quad smash/side

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 | 10:00

AMRAP 8 with a partner:

Max-calorie/rep row, bike, ski, or shuttle run

– Non-working partner holds an elbow plank.

STRETCHING | 3:00

1 set:

5 elbow-to-instep/leg

10 alternating scorpion stretches

5 inchworms

SPECIFIC WARMUP

ALTERNATING DUMBBELL HANG POWER CLEAN | 4:00

5 dumbbell hang shrugs/arm – Keep the chest up and drive through the heels.

5 dumbbell hang power cleans/arm – Keep the dumbbell close to the body and point the elbow forward in the front rack.

6 alternating dumbbell hang power cleans – Hold at the top of each rep, then switch hands as the dumbbell is lowered from the shoulder.

10 alternating dumbbell hang power cleans – Cycle reps as fast as possible without sacrificing range of motion in the receiving position.

BURPEE OVER THE DUMBBELL | 3:00

3 lateral burpees over the dumbbell – Step up from the burpee onto a flat foot, then jump laterally over the dumbbell.

3 lateral burpees over the dumbbell – Jump up from the burpee onto a flat foot, then jump laterally over the dumbbell.Drop the chest to the floor as fast as possible and immediately press up and jump to the feet to increase cycle speed.

3 lateral burpees over the dumbbell – Drop the chest to the floor as fast as possible and immediately press up and jump to the feet to increase cycle speed.

MINI ROUND

2 rounds:

6 alternating dumbbell hang power cleans

4 lateral burpees over the dumbbell

– Rest 1:00 between rounds.

WORKOUT

Metcon (Time)

RX

For time:

4-8-12-16-20-24

Alternating DB hang power cleans (35/50 lb)

2-4-6-8-10-12

Burpees over the DB

TOTAL TIME

INTERMEDIATE

4-8-12-16-20-24

Alternating DB hang power cleans (25/35 lb)

2-4-6-8-10-12

Burpees over the DB

BEGINNER

2-4-6-8-10-12

Alternating DB hang power cleans (15/20 lb)

Burpees over the DB

SKILL WORK

On a 10:00 clock:

Handstand walk practice

COOL DOWN

Accumulate:

1:00 forearm stretch

:30 calf stretch/side

Announcements

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

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

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

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

:20 up-downs

– Rest :10

:20 air squats

– Rest :10

:20 Sots press

– Rest :10

SPECIFIC WARMUP

SNATCH | 8:00

6 deadlifts – Setup: heels down, shoulders in front of the bar, visible lumbar arch.

6 deadlifts to mid-thigh – Mid-thigh position: heels down, shoulders in front of the bar.

6 deadlift and shrugs – Keep the bar close and the arms straight.

6 muscle snatches – Keep the bar close and punch hard overhead.

6 overhead squats – Arms locked out and the full range of motion squat.

6 hang squat snatches – Full extension before the squat.

6 snatches – Full extension before using the arms.

BUILD-UP

3-4 sets:

5 snatches

– Fast singles.

– Build in load to first working load.

HEAVY DAY

RX

For load:

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

Snatch

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:

3-3-3-3-3-3-3

Snatch

Snatch

SKILL WORK

5 sets:

3 snatch pulls

– At or slightly above 1-rep-max snatch weight.

– Rest 1:00 between sets.

COOL DOWN

1:00 double-forearm stretch

1:00 seated hamstring stretch

Announcements

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

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

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

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

:45 single-unders

:30 narrow-stance squats

:15 hollow hold

5 push-ups

5 pike push-ups

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

4 handstand push-ups

8 knees-to-elbows

12 single-leg squats

INTERMEDIATE

AMRAP 10:

2 handstand push-ups

6 knees-to-elbows

8 single-leg squats

BEGINNER

AMRAP 10:

4 pike push-ups

8 lying leg raises

12 alternating lunges

MINI ROUND

3 handstand push-ups

4 knees-to-elbows

6 single-leg squats

WORKOUT

COOL DOWN

:45 lat foam roll/side

:45 quad foam roll/side

Announcements

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

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

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

CrossFit Montgomery – CF

GENERAL WARMUP

PARTNER ROWLING WARM-UP | 10:00

On a 8:00 clock:

Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement.

Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-meter row.

Suggested penalty movements:

Jumping jacks

Air squats

Reverse lunges

Plank shoulder taps

Mountain climbers

Reverse lunges

SPECIFIC WARMUP

BOX JUMP WARM-UP | 9:00

1 round:

:30 calf raises

:30 plate toe taps

:30 step-ups

:30 drop-and-land off plate

:30 step-up + squat landing

:30 box jump + step down

:30 box jump + step down, slow

:30 box jump + step down, fast

– Rest :30 between movements.

– Switch feet on top of the box on the box jump + step down

PUSH-UP | 7:00

1 set:

5 hand-elevated push-ups (on a box)

5 tempo hand-elevated push-ups (:02 down)

5 tempo push-ups (:02 down)

5 push-ups, quick

– Rest :30 between sets.

MINI ROUND

6 box jumps

8 push-ups

6-calorie row

WORKOUT

Metcon (4 Rounds for calories)

RX

Every 2:00 for 4 rounds:

6 box jumps (24/30 in)

12 push-ups

Max-calorie row

INTERMEDIATE

Every 2:00 for 4 rounds:

6 box jumps (20/24 in)

12 push-ups

Max-calorie row

BEGINNER

Every 2:00 for 4 rounds:

6 box jumps (12 in)

9 knee push-ups

Max-calorie row
– Rest 2:00 between rounds.

– Score is total calories rowed.

COOL DOWN

1:00 foam roll t-spine

:30 scorpion stretch/side

:30 figure-4 glute foam roll/side

Announcements

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

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

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

CrossFit Montgomery – CF

GENERAL WARMUP

JUMP ROPE AND THRUSTER | 10:00

1 set:

10 alternating Samson stretches

5 push-ups to down dog

10 alternating Cossack squats

5 push-ups to down dog

20 lateral hops over the barbell

1 set:

10 shoulder presses (empty barbell)

10 air squats

:30 single-unders

1 set:

10 push presses (empty barbell)

10 front squats

:30 jump rope (freestyle)

1 set:

10 thrusters (empty barbell)

:30 double-unders

SPECIFIC WARMUP

PUSH PRESS | 5:00

5 dip and holds – Shoulders stacked over the hips and heels.

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

5 dip and drives, fast – Quick turnaround at the bottom of the dip.

5 push presses – Lock out your legs and hips before pressing.

SKILL WORK

On a 10:00 clock:

Build to a heavy 3-rep push press

Push Press (3 Rep)

WORKOUT

Metcon (Time)

RX

5 rounds for time:

50 double-unders

10 thrusters (95/135 lb)

INTERMEDIATE

5 rounds for time:

30 double-unders

10 thrusters (85/115 lb)

BEGINNER

5 rounds for time:

50 single-unders

10 thrusters (35/45 lb)

COOL DOWN

1 set:

:30 calf foam roll/side

:30 tibialis anterior foam roll/side

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 | 4:00

1 set:

:30 jumping jacks

:30 mountain climbers

:30 alternating Spiderman stretches

1:00 air squats (:02 hold in the bottom)

RACK POSITION PREP | 5:00

1 set:

:20 back rack elbow raise, right arm

:20 back rack elbow raise, left arm

:20 back rack alternating elbow raises

:20 back rack elbow raises, both elbow

10 back squats with elbows high in the back rack

Move the bar to the front rack and attempt to get as many fingers on the bar as possible.

2 sets:

2-inch front squat + pull elbows up before standing

4-inch front squat + pull elbows up before standing

6-inch front squat + pull elbows up before standing

SPECIFIC WARMUP

THRUSTER | 6:00

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

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

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

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

LOAD UP

5 sets:

1-5 thrusters

HEAVY DAY

RX

EMOM 10:

1 thruster

INTERMEDIATE

Same as Rx’d

BEGINNER

EMOM 10:

3 thrusters

Thruster (1 rep)

Metcon (AMRAP – Reps)

Rest 3:00

-then-

RX

1 set for reps:

Thrusters at 60%

– Use 60% of the EMOM 1-rep-max.

INTERMEDIATE

Same as Rx’d

BEGINNER

Max-rep thrusters (35/45 lb)

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg