Month: March 2024

CrossFit Montgomery – CF

GENERAL WARMUP

AMRAP 5:

:30 bike, row, or ski

10 alternating plank reach throughs

10 kip swings

:30 Samson stretch/leg

SPECIFIC WARMUP

PULL-UP | 5:00

Position on the pull-up bar

3 kip swings

2 kip swings + 1 kip

2 kip swings + 1 pull-up

2 kip swings + 1 pull-up + 2 kip swings

PUSH-UP AND SIT-UP | 3:00

1 round:

5 push-ups from the knees

3 sit-ups

5 push-ups

3 sit-ups

AIR SQUAT | 4:00

2 air squats Line of action.

2 air squats Weight in heels

2 air squats Knees track over the toes.

2 air squats Depth below parallel.

2 air squats

WORKOUT

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
INTERMEDIATE

5 rounds, each for time, of:

10 pull-ups

20 push-ups

30 sit-ups

40 squats

– Rest 3:00 between rounds.

BEGINNER

3-5 rounds, each for time, of:

10 jumping pull-ups

10 hand-elevated push-ups

20 sit-ups

20 squats

– Rest 3:00 between rounds.

COOL DOWN

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll lats

CrossFit Montgomery – CF

GENERAL WARMUP

On a 5:00 clock with a partner:

5 pass throughs

5 around the worlds

5 muscle cleans

5 jumping ring dips

– Use a PVC.

SPECIFIC WARMUP

RING DIP | 6:00

Jumping ring dip

Ring support hold

Bottom of ring hold

Strict ring dip practice

SQUAT CLEAN PROGRESSION | 10:00

6 deadlifts

6 deadlifts to mid-thigh

6 deadlift and shrugs

6 muscle cleans

6 front squats

6 hang squat cleans

6 squat cleans

MINI ROUND

2 sets:

5 unbroken squat cleans

5 unbroken ring dips (or variation)

WORKOUT

Strict Elizabeth (Time)

RX

For time:

21-15-9

Squat cleans (95/135 lb)

Strict ring dips

INTERMEDIATE

For time:

21-15-9

Squat cleans (65/95 lb)

Jumping ring dips

BEGINNER

For time:

15-12-9

Hang squat cleans (35/45 lb)

Foot-assisted ring dips

SKILL WORK

On a 8:00 clock:

Build to a heavy 1-rep squat clean

Squat Clean

COOL DOWN

1:00 foam roll quads

1:00 couch stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

2 set:

200-meter row, bike, or ski

10 arm swings across

10 arm swings overhead

10 torso twists

20 scap pull-ups

:30 jumping jacks

:30 up-downs

:30 burpees

SPECIFIC WARMUP

ROPE CLIMB | 9:00

Strict pull-up or ring row

Pull-to-stand

Foot hook

Foot hook + 1 pull + re-establish foot hook

[Legless rope climb]

MINI ROUND

1 round:

Partner 1: 5 burpees

Partner 2: 5 burpees

Partner 1: 1 rope climb or scaled option

Partner 2: 1 rope climb or scaled option

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

Complete as many rounds as possible in 18:00 of:

20 burpees

4 rope climbs (12 ft)

–Rest 2:00 after each round

INTERMEDIATE

Complete as many rounds as possible in 18:00 of:

20 burpees

4 rope climbs (10 ft)

– Rest 2:00 after each round

BEGINNER

Complete as many rounds as possible in 18:00 of:

12 burpees

4 Pull to Stand

-Rest 2:00 after each round

SKILL WORK

Accumulate:

20 weighted pull-ups

COOL DOWN

3 sets:

:20 doorway pec stretch/side

10 PVC pass throughs

CrossFit Montgomery – CF

GENERAL WARMUP

2 set:

200-meter row, bike, or ski

10 arm swings across

10 arm swings overhead

10 torso twists

20 scap pull-ups

:30 jumping jacks

:30 up-downs

:30 burpees

SPECIFIC WARMUP

ROPE CLIMB | 9:00

Strict pull-up or ring row

Pull-to-stand

Foot hook

Foot hook + 1 pull + re-establish foot hook

[Legless rope climb]

MINI ROUND

1 round:

Partner 1: 5 burpees

Partner 2: 5 burpees

Partner 1: 1 rope climb or scaled option

Partner 2: 1 rope climb or scaled option

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

Complete as many rounds as possible in 18:00 of:

20 burpees

4 rope climbs (12 ft)

–Rest 2:00 after each round

INTERMEDIATE

Complete as many rounds as possible in 18:00 of:

20 burpees

4 rope climbs (10 ft)

– Rest 2:00 after each round

BEGINNER

Complete as many rounds as possible in 18:00 of:

12 burpees

-Rest 2:00 after each round

SKILL WORK

Accumulate:

20 weighted pull-ups

COOL DOWN

3 sets:

:20 doorway pec stretch/side

10 PVC pass throughs

CrossFit Montgomery – CF

GENERAL WARMUP

2 set:

200-meter row, bike, or ski

10 arm swings across

10 arm swings overhead

10 torso twists

20 scap pull-ups

:30 jumping jacks

:30 up-downs

:30 burpees

SPECIFIC WARMUP

ROPE CLIMB | 9:00

Strict pull-up or ring row

Pull-to-stand

Foot hook

Foot hook + 1 pull + re-establish foot hook

[Legless rope climb]

MINI ROUND

1 round:

Partner 1: 5 burpees

Partner 2: 5 burpees

Partner 1: 1 rope climb or scaled option

Partner 2: 1 rope climb or scaled option

WORKOUT

Metcon (Time)

RX

Complete as many rounds as possible in 18:00 of:

20 burpees

4 rope climbs (12 ft)

–Rest 2:00 after each round

INTERMEDIATE

Complete as many rounds as possible in 86:00 of:

20 burpees

4 rope climbs (10 ft)

– Rest 2:00 after each round

BEGINNER

Complete as many rounds as possible in 19:00 of:

12 burpees

-Rest 2:00 after each round

SKILL WORK

Accumulate:

20 weighted pull-ups

COOL DOWN

3 sets:

:20 doorway pec stretch/side

10 PVC pass throughs

CrossFit Montgomery – CF

GENERAL WARMUP

2 set:

200-meter row, bike, or ski

10 arm swings across

10 arm swings overhead

10 torso twists

20 scap pull-ups

:30 jumping jacks

:30 up-downs

:30 burpees

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

:20 up-downs

– Rest :10

:20 air squats

– Rest :10

:20 PVC pass-throughs

– Rest :10

:20 PVC overhead squats

– Rest :10

SPECIFIC WARMUP

SNATCH PROGRESSION | 12:00

8 snatch-grip deadlifts

8 snatch-grip deadlifts to mid-thigh

8 snatch-grip deadlift and shrugs

8 muscle snatches

8 overhead squats

8 hang squat snatches

Snatch

BUILD-UP

On a 6:00 clock:

2 squat snatches (building)

– Rest 1:00-1:30 between sets.

HEAVY DAY

RX

Every 2:00 for 10 rounds:

1 snatch

INTERMEDIATE

Same as RX’d

BEGINNER

Every 2:00 for 10 rounds:

2 snatches

Snatch (1 Rep)

COOL DOWN

1 set:

1:00 pigeon pose/side

1:00 child’s pose

CrossFit Montgomery – CF

GENERAL WARMUP

LINE DRILL WARM-UP | 10:00

1 set:

200-meter jog

50 feet of each:

Walk on toes

Walk on heels

Bunny hop

High knees

Butt kickers

Lateral shuffle/direction

Karaoke/direction

High knee skipping

Walking lunge

Broad jump

Burpee broad jump

1 set:

:30 calf stretch/leg

SPECIFIC WARMUP

RUNNING DRILLS | 8:00

2 x :20 figure-4 hold/leg

2 x 10 foot pulls/leg

2 x 5 running pulls in place/leg

10-20 changes in support

2 x 25-ft hops forward

WORKOUT PREP | 4:00

3 sets:

200-meter run

– Rest :30 between sets.

WORKOUT

3200m RUN (Time)

SKILL WORK

Accumulate:

1:00 plank hold (forearms)

1:00 right-sided plank hold

1:00 left-sided plank hold

COOL DOWN

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

CrossFit Montgomery – CF

GENERAL WARMUP

3 rounds:

200-meter row

5 wall squats

5 scap pull-ups

10 alternating plank shoulder taps

5 kip swings

ROW TEST | 4:00

Have athletes perform a 1-minute row test at a sustainable pace (24-27 spm).

Athletes who cannot complete 250 meters in less than 1:15 should reduce workout distance to 750 meters, or less if needed.

SPECIFIC WARMUP

THRUSTER | 6:00

6 full grip front squats

6 wide-stance push presses

6 thrusters

6 cycled thrusters

PULL-UP | 5:00

10 kip swings

3 kip swings + 3 kips

5 kipping pull-ups

WORKOUT

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
INTERMEDIATE

For time:

1,000-m row

30 thrusters (35/45 lb)

15 pull-ups

BEGINNER

For time:

750-m row

30 thrusters (PVC pipe)

15 ring rows

SKILL WORK

Push Press (2 Rep)

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

50 single-unders (scale to :20)

10 leg swings/leg

10 lateral leg swings/leg

6 alternating Samson stretch lunges

:30 double-unders or practice

10 walking lunge steps

SPECIFIC WARMUP

GHD SIT-UP | 8:00

No-GHD option:

10 AbMat sit-ups

5 straight-legged sit-ups, arms crossed

5 straight-legged sit-ups, arms touching overhead

10 sit-ups as fast as possible

10 AbMat sit-ups

5 GHD knee extensions

5 GHD sit-ups to parallel

10 GHD or AbMat sit-ups

MINI ROUND

20 walking lunge steps

15 double-unders

10 GHD or straight-leg sit-ups

WORKOUT

Metcon (Time)

RX

3 rounds for time:

60 walking lunges

40 double-unders

20 GHD sit-ups

INTERMEDIATE

3 rounds for time:

40 walking lunges

:30 double-under attempts

15 GHD sit-ups to parallel

BEGINNER

3 rounds for time:

30 walking lunges

40 single-unders

20 sit-ups

SKILL WORK

3 sets:

5-15 GHD back extensions

– Rest as needed.

COOL DOWN