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

1 set:

250-meter row (easy)

:30 unweighted good mornings

Rest :30

1 set:

250-meter row (moderate)

:30 up-downs

Rest :30

1 set:

250-meter row (fast)

:30 burpees

SPECIFIC WARMUP

BURPEE PULL-UP | 8:00

10 kip swings – Keep the body tight and imagine you are shaking the bar back and forth.

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

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

3 burpee + strict pull-ups – Jump straight from the burpee into a pull-up without a kip. Ensure the chin gets all the way over the bar.

3 burpee + kipping pull-ups – Jump up to the bar, reset into a kip and move through full range of motion.

MINI ROUND

1 round:

100-meter row

3 burpee pull-ups

WORKOUT

Metcon (Time)

RX

3 rounds for time:

400/500-m row

21 burpee pull-ups

– Pull-up bar 6 inches from fingertips with arms overhead.

INTERMEDIATE

3 rounds for time:

400/500-m row

12 burpee pull-ups

– Pull-up bar 1 inch from fingertips with arms overhead.

BEGINNER

3 rounds for time:

200/250-m row

12 burpee pull-ups

– Pull-up bar between forearm and elbow with arms overhead.

SKILL WORK

3 sets:

:30 hollow rocks

10 strict toes-to-bars

COOL DOWN

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts

Announcements

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

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

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

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

:30 air squats

– Rest :10

:30 shoulder presses

– Rest :10

SPECIFIC WARMUP

PUSH JERK | 8:00

5 jump and lands (hands at sides) Jump hard and stick the landing (hip extension).

5 jump and lands (hands at shoulders) Keep the chest up and dip by pushing the knees forward gently, then jump (torso position).

5 jump, punch, and lands Jump first, then punch the arms overhead (timing).

8 push jerks Jump first, pull the head out of the way, then press and land with the arms straight (maintaining hip extension and timing).

8 push jerks Lower the bar smoothly to the shoulders, then immediately dip and jump into the next push jerk (cycling).

SKILL WORK

On a 10:00 clock:

Build to a heavy 3-rep push jerk

Push Jerk (3 rep)

MINI ROUND

1 set:

20 air squats

10 unbroken push jerks

WORKOUT

Metcon (Time)

RX

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (95/135 lb)

INTERMEDIATE

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (65/95 lb)

BEGINNER

For time:

25-20-15-10-5

Air squats

3-6-9-12-15

Push presses (35/45 lb)

COOL DOWN

2 sets:

:30 frog stretch

:30 couch 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

3 sets:

:30 air squats

– Rest :10

:30 shoulder presses

– Rest :10

Metcon (Time)

RX

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (95/135 lb)

INTERMEDIATE

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (65/95 lb)

BEGINNER

For time:

25-20-15-10-5

Air squats

3-6-9-12-15

Push presses (35/45 lb)

SPECIFIC WARMUP

PUSH JERK | 8:00

5 jump and lands (hands at sides) Jump hard and stick the landing (hip extension).

5 jump and lands (hands at shoulders) Keep the chest up and dip by pushing the knees forward gently, then jump (torso position).

5 jump, punch, and lands Jump first, then punch the arms overhead (timing).

8 push jerks Jump first, pull the head out of the way, then press and land with the arms straight (maintaining hip extension and timing).

8 push jerks Lower the bar smoothly to the shoulders, then immediately dip and jump into the next push jerk (cycling).

SKILL WORK

On a 10:00 clock:

Build to a heavy 3-rep push jerk

MINI ROUND

1 set:

20 air squats

10 unbroken push jerks

COOL DOWN

2 sets:

:30 frog stretch

:30 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:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

SKILL WORK

3 sets:

1-5 GHD hip and back extensions

– Rest 1:00-2:00 between sets.

SPECIFIC WARMUP

RUSSIAN KETTLEBELL SWING | 10:00

1 set:

10 single-arm kettlebell swings to shoulder height, right arm

100-meter jog

10 single-arm kettlebell swings to shoulder height, left arm

50-meter kettlebell carry

10 Russian kettlebell swings (two hands)

50-meter kettlebell carry

10 Russian kettlebell swings (two hands) at workout weight

50-meter kettlebell carry

WORKOUT

Metcon (Time)

RX

5 rounds for time:

25 Russian KB swing (35/53 lb)

100-m KB carry

– Use one KB.

INTERMEDIATE

Same as Rx’d

BEGINNER

4 rounds for time:

20 Russian KB swing (18/26 lb)

100-m KB carry

– Use one KB.

COOL DOWN

Accumulate:

1:00 banded shoulder 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:

:30 ring rows

:30 knee push-ups

:30 PVC pass-throughs

:30 air squats

SPECIFIC WARMUP

MUSCLE-UP | 12:00

Pair athletes up to share rings; one person works at a time.

:10 ring support hold – Lock out the arms by pressing the rings down toward the floor.

3-5 strict ring dips – Use the toes to assist on the first few reps. Lower the shoulders below the elbows, then press the rings toward the floor to rise.

3-5 false-grip ring rows – Keeping the wrist pushed through the rings, pull the rings to the sternum with knuckles touching.

3 low ring muscle-up transitions – Pull the rings to the sternum, hold for one second, then transition into the bottom of the dip and hold for one second before relaxing.

EMOM 3:

1-3 kipping muscle-ups or chest-to-ring pull-ups,

OR

1 low ring transition

SQUAT SNATCH | 8:00

:20 setup hold – Chest up with the heels down and shoulders in front of the bar.

5 deadlifts to mid-thigh – Pull the knees back and slide the bar up to the mid-thigh. Keep the shoulders in front of the bar.

5 muscle snatches – Slowly deadlift to the thigh, then stand quickly and pull the bar overhead keeping it close to the body.

5 overhead squats – Adjust the feet to shoulder width, press up on the bar, and send the hips back and down until below parallel.

10 squat snatches – Deadlift smoothly to mid-thigh, then jump into the air and land at the bottom of the squat.

BUILD-UP

1 set:

5 empty bar squat snatches

3 sets:

3 squat snatches

– Rest 1:00 between sets.

– Build to workout load.

Test

1 set:

3-5 unbroken squat snatches (workout weight)

WORKOUT

Metcon (Time)

RX

For time:

9-7-5:

Muscle-ups

Squat snatches (95/135 lb)

INTERMEDIATE

9-7-5:

Low ring muscle-up transitions

Squat snatches (65/95 lb)

BEGINNER

For time:

9-7-5:

Ring rows

Knee push-ups

Squat snatches (PVC)

COOL DOWN

Accumulate:

1:00 elbow-to-instep/side

1:00 banded shoulder stretch/side

Announcements

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

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

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

CrossFit Montgomery – CF

GENERAL WARMUP

4 sets:

:20 air squats

:10 up-downs

:30 rest

4 sets:

:20 bottom of squat hold

:10 burpees

SPECIFIC WARMUP

CLEAN AND JERK | 10:00

Setup – Ensure sound positioning.

6 front squats – Loose fingertip grip while keeping the elbows high and far from 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.

3 clean and jerks with reset pause at the bottom – Full range of motion, and smooth transition from clean to jerk.

SPLIT JERK | 5:00

Focus mainly on the receiving position of the split jerk.

Receiving position:

1) Feet squat width apart.

2) Front shin is vertical with the knee directly over the top of the front ankle; back knee is bent.

3) Front foot turned slightly in and the shin vertical.

4) Shoulder, hip and back knee in line, with spine neutral.

5) Torso upright.

6) Arms locked out and fully extended with the bar stacked over the middle of the head.

:30 split stance hold (hands at hips) – Have athletes go into a split stance.

6 presses in split stance – Athletes are in their split stance while holding a PVC pipe in the front rack. On your command have them press the PVC pipe overhead while maintaining the split stance. Look for the athlete’s back knees to remain bent.

6 split jerks – Jump, punch, and land in a split stance. Have athletes pause in split stance until you tell them to stand.

BUILD-UP

2 sets:

3 clean and jerks

3 sets:

1 clean and jerk

HEAVY DAY

RX

For load:

1-1-1-1-1

Clean and jerk

– Rest 3:00 between sets.

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:

2-2-2-2-2

Clean and jerk

– Rest 3:00 between sets.

Clean and Jerk (1-1-1-1-1)

COOL DOWN

1 set:

1:00 pigeon pose/side

1:00 foam roll upper back

Announcements

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

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

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

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:30 single-unders

5 burpees (slow)

10 hollow rocks

10 ring rows

1 set:

:30 single-single-double

5 burpees (faster)

10 tuck-ups

5-10 kip swings from the bar

1 set:

:30 double-unders

5 burpees (fastest)

10 V-ups

1-5 strict pull-ups

Weighted Pull-ups

WEIGHTED PULL-UP | 3:00

1-2 sets:

4 weighted pull-ups (building)

SKILL WORK | 10:00

3 sets:

8 weighted pull-ups

– Rest 3:00 between sets.

SPECIFIC WARMUP

TOES-TO-BAR | 5:00

10 kip swings – Use your shoulders to swing forward and backward.

8 hanging knee raises – Pull the knees up as the shoulders swing back.

6 knees-to-chest – Press down on the bar to pull the knees higher, then bring the knees down quickly.

2 x [1 knees-to-chest + 1 toes-to-bar] – Perform a knees-to-chest, then kick the toes up to the bar on the subsequent rep without losing the rhythm of the swing.

3 toes-to-bars – Kick the feet up to the bar and pull them down quickly to maintain the rhythm of the swing.

MINI ROUND

30 double-unders (:30 or less)

10 burpees (:45 or less)

5 toes-to-bars (2 sets or less)

WORKOUT

Metcon (4 Rounds for reps)

RX

For reps:

4 x AMRAP 3:

75 double-unders

25 burpees

Max-rep toes-to-bars

INTERMEDIATE

For reps:

4 x AMRAP 3:

40 double-unders

20 burpees

Max-rep toes-to-bars

BEGINNER

For reps:

4 x AMRAP 3:

50 single-unders

15 burpees

Max-rep hanging knee raises
Rest 1:00 between AMRAPs

COOL DOWN

1:00 lat foam roll/side

1:00 calf foam roll/side

Announcements

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

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

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

CrossFit Montgomery – CF

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400m Run or 1200m AAB

25 Walking Lunges

25 Sit-Ups

25 Strict Press

Announcements

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

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

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

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

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

:30 band pull-aparts

10 hollow rocks

10 Superman arch ups

10 ring rows

SPECIFIC WARMUP

KETTLEBELL SWING | 4:00

5 kettlebell deadlifts – Arch the chest up and drive through the heels.

10 Russian kettlebell swings – Lean the shoulders forward as the hips travel back, then squeeze the glutes and swing the kettlebell up to eye level.

10 kettlebell swings – Squeeze the glutes faster and pull the kettlebell higher until the arms are vertical and the biceps are in line with the ears.

CHEST-TO-BAR PULL-UP | 10:00

8-10 kip swings – Jump up to the bar from directly underneath it. Use the shoulders to swing the body back and forth.

3-5 kips – Start from the same hang, but increase the speed and strength of the kip to swing higher.

2 kip swings + 1 pull-up + 2 kip swings – Press down on the bar hard on the third rep, pull the chin over the bar, then press away with the feet in front of the body to reset the swing and perform 2 more kip swings.

2 kip swings + 1 chest-to-bar pull-up + 2 kip swings – Use bigger swings, press downs, pulls, and pushaways to pull higher and touch the chest to the bar while maintaining the rhythm of the swing.

EMOM 3:

2-5 chest-to-bar pull-ups or chosen scaled variation

WORKOUT

Metcon (Time)

RX

5 rounds for time:

25 KB swings (35/53 lb)

10 chest-to-bar pull-ups

INTERMEDIATE

5 rounds for time:

25 KB swings (35/53 lbs)

10 kipping pull-ups

BEGINNER

5 rounds for time:

25 KB swings (18/26 lb)

10 jumping chest-to-bar pull-ups

MINI ROUND

1 set:

12 kettlebell swings

5 chest-to-bar pull-ups

SKILL WORK

Accumulate:

10 Turkish get-ups/arm

– Use a single dumbbell or kettlebell.

COOL DOWN

2 sets:

1:00 child’s pose

10 scap pull-ups

– Hold the top of each scap pull-up for :01

Announcements

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

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

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

CrossFit Montgomery – CF

GENERAL WARMUP

2 rounds:

2:00 bike, row, or ski

:30 good mornings

:10 rest

:30 alternating Cossack squats

:10 rest

:30 alternating Samson stretches

:10 rest

SPECIFIC WARMUP

DEADLIFT | 8:00

Setup:

1) Hands at shoulder width.

2) Feet between hips and shoulder-width.

3) Shoulders slightly in front of the bar.

4) Arch chest up to maintain lumbar curve.

5) Heels down.

5 deadlifts – Proper setup.

5 deadlifts – Keep the bar close to the body on the ascent.

5 deadlifts – Push the hips back on the descent.

5 deadlifts – Push the knees back and out of the way. Keep the bar close.

5 deadlifts – Maintain neutral spine.

LOAD UP

5 sets:

3 deadlifts

– Rest :30-1:00 between lifts.

HEAVY DAY

RX

6 sets for load:

3 deadlifts

– Use the same load across all sets.

INTERMEDIATE

Same as RX’d

BEGINNER

6 sets for load:

5 deadlifts

– Use the same load across all sets.

Deadlift (3 reps)

COOL DOWN

Accumulate:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

:30 seated reach stretch