Month: March 2024

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

:20 Spiderman stretches/side

10 alternating toy soldiers

10 alternating plank reach-throughs

10 alternating reverse lunges

2 sets:

:30 row

:20 rest

:30 air squats

:20 rest

:30 Sots presses

:20 rest

SPECIFIC WARMUP

SNATCH | 12:00

Setup Heels down, shoulders in front of the bar, and visible lumbar arch.

8 deadlifts to mid-thigh

8 deadlift-shrugs

8 muscle snatches

8 overhead squats

8 high hang squat snatches

8 hang squat snatches

8 snatches

BUILD-UP

3 rounds:

5 squat snatches

5 hand-release push-ups

5-calorie row

Rest 1:00

– Build to workout weight across the 3 sets.

– Increase row pace across the 3 sets.

WORKOUT

Metcon (Time)

RX

For time:

5 squat snatches (75/115 lb)

20 hand-release push-ups

15-cal row

10 squat snatches

20 hand-release push-ups

15-cal row

15 squat snatches

20 hand-release push-ups

15-cal row

INTERMEDIATE

For time:

5 squat snatches (55/75 lb)

15 hand-release push-ups

15-cal row

10 squat snatches

15 hand-release push-ups

15-cal row

15 squat snatches

15 hand-release push-ups

15-cal row

BEGINNER

For time:

5 power snatches (35/45 lb)

10 hand-elevated push-ups

10-cal row

10 power snatches

10 hand-elevated push-ups

10-cal row

15 power snatches

10 hand-elevated push-ups

10-cal row

COOL DOWN

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:10 high knees

:10 butt kickers

100-meter jog

50-meter single-arm farmers carry/side

1 set:

:10 high knees

:10 butt kickers

100-meter run

25-meter farmers carry/side

1 set:

:10 high knees

:10 butt kickers

100-meter hard run

50-meter farmers carry (fast)

SPECIFIC WARMUP

CHEST-TO-BAR PULL-UP | 9:00

5 kip swings + 3 kips

5 kipping pull-ups

3 chest-to-bar pull-ups

2 x 3-5 chest-to-bar pull-ups

MINI ROUND

100-meter run

50-meter double-dumbbell farmers carry

5 unbroken chest-to-bar pull-ups

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

50-m double-DB farmers carry (35/50 lb)

100-m run

10 chest-to-bar pull-ups

INTERMEDIATE

AMRAP 12:

50-m double-DB farmers carry (20/35 lb)

100-m run

10 pull-ups

BEGINNER

AMRAP 12:

50-m double-DB farmers carry (10/15 lb)

100-m run

10 banded strict pull-ups

SKILL WORK

Accumulate:

10 Turkish get-ups/arm

– Use a single dumbbell or kettlebell.

– Build in load as desired through all 10 reps.

COOL DOWN

1 set:

:45 scorpion stretch/side

:45 lacrosse ball upper back/side

:45 table top stretch

CrossFit Montgomery – CF

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

50-m double-DB farmers carry (35/50 lb)

100-m run

10 chest-to-bar pull-ups

INTERMEDIATE

AMRAP 12:

50-m double-DB farmers carry (20/35 lb)

100-m run

10 pull-ups

BEGINNER

AMRAP 12:

50-m double-DB farmers carry (10/15 lb)

100-m run

10 banded strict pull-ups

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

2:00 run, bike, or row

3 sets:

6 push-ups

8 alternating Cossack squats

10 dumbbell goblet squats

SPECIFIC WARMUP

FRONT SQUAT | 7:00

3 two-inch squats

6 front squats

6 front squats

BUILD-UP

4-5 sets:

5 front squats (building)

– Build to 70-80% of 1-rep-max front squat.

– Rest 1:00 between sets.

HEAVY DAY

RX

5 sets for load:

5 front squats

INTERMEDIATE

Same as RX’d

BEGINNER

Same as RX’d

Front Squat (5 reps)

COOL DOWN

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 4:00

1 set:

:30 hops to a plate

:30 mountain climbers

:30 up-downs to a plate

:30 step-back lunges

:30 plate ground-to-overheads

– Rest :15 between movements.

PROGRESSIVE WALL WALK WARM-UP | 10:00

1 set:

5 inchworms + 1 push-up/each

10 good mornings

1 set:

3 partial range of motion wall walks

10 staggered stance good mornings/leg

1 set:

:30 wall-facing handstand hold

10 Kang squats

1 set:

3 wall walks

SPECIFIC WARMUP

DEADLIFT | 8:00

5 deadlift lowers to the knees

5 deadlift negatives

5 deadlifts to the knees

10 deadlifts

LOAD UP

2 sets:

8 deadlifts

– Build to your workout weight.

TEST RUN

1 set:

10 deadlifts

2 wall walks

10 deadlifts

Complete all 22 reps in 1:15 or faster.

WORKOUT

Metcon (Time)

RX

For time:

20-18-16-14-12-10-8-6-4-2

Deadlifts (85/115 lb)

– Complete 2 wall walks between each set.

INTERMEDIATE

For time:

20-18-16-14-12-10-8-6-4-2

Deadlifts (65/95 lb)

– Complete 2 wall walks between each set.

BEGINNER

For time:

10-9-8-7-6-5-4-3-2-1

Deadlifts (55/75 lb)

– Complete 6 plank hold shoulder taps between each set.

COOL DOWN

Accumulate:

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:30 jumping jacks

10 air squats

10 shoulder presses (empty barbell)

1 set:

:30 up-downs

10 bent-over rows (empty barbell)

10 front squats

1 set:

:30 burpees

5 barbell complexes

– 1 complex = 1 power clean + 2 thrusters.

CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here

CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here

CrossFit Games Open 24.3 Rx (Ages 55+) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chin-over-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chest-to-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 55+) click here

CrossFit Montgomery – CF

CrossFit Montgomery – CF

GENERAL WARMUP

RUNNING DYNAMIC WARM-UP | 7:00

1 set:

200-meter run, slow

:30 alternating hamstring scoops

2 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-meter run

– Practice maintaining a figure-4 body position on each run.

SPECIFIC WARMUP

ROWING EFFICIENCY | 12:00

1 set:

Focus on sitting up tall on the rower. Athletes should identify their split time as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

1 set:

At 15-20 strokes per minute pace, notice your split time. This should be a lower number.

15 pulls on the rower (15-20 strokes per minute pace)

1 set:

At 20-25 strokes per minute pace, notice your split time. 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 (20-25 strokes per minute pace)

1 set:

At 25-30 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.

15 pulls on the rower (25-30 strokes per minute pace)

1 set:

15 pulls on the rower (athlete’s choice of pace)

WORKOUT

Metcon (Time)

RX/INTERMEDIATE

1,000-m row

400-m run

750-m row

400-m run

500-m row

400-m run

250-m row

400-m run

BEGINNER

For time:

800-m row

200-m run

600-m row

200-m run

400-m row

200-m run

200-m row

200-m run

Skill

Accumulate:

3:00 plank hold

Metcon (Checkmark)

3:00 PLANK

COOL DOWN

2 sets:

:30 child’s pose

:15-:30 Samson stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

RUNNING DYNAMIC WARM-UP | 7:00

1 set:

200-meter run, slow

:30 alternating hamstring scoops

2 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-meter run

– Practice maintaining a figure-4 body position on each run.

SPECIFIC WARMUP

ROWING EFFICIENCY | 12:00

1 set:

Focus on sitting up tall on the rower. Athletes should identify their split time as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

1 set:

At 15-20 strokes per minute pace, notice your split time. This should be a lower number.

15 pulls on the rower (15-20 strokes per minute pace)

1 set:

At 20-25 strokes per minute pace, notice your split time. 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 (20-25 strokes per minute pace)

1 set:

At 25-30 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.

15 pulls on the rower (25-30 strokes per minute pace)

1 set:

15 pulls on the rower (athlete’s choice of pace)

WORKOUT

Metcon (Time)

RX/INTERMEDIATE

1,000-m row

400-m run

750-m row

400-m run

500-m row

400-m run

250-m row

400-m run

BEGINNER

For time:

800-m row

200-m run

600-m row

200-m run

400-m row

200-m run

200-m row

200-m run

Skill

Accumulate:

3:00 plank hold

COOL DOWN

2 sets:

:30 child’s pose

:15-:30 Samson stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

50 single-unders

10 plank up-downs

10 single-arm dumbbell presses/arm

50-ft walking lunges

1 set:

50 single-unders, faster

10 plank up-downs

5 double-dumbbell shoulder presses (hold for :03 overhead)

25-ft double-dumbbell front rack walking lunges, slow

1 set:

50 single-unders, fastest

10 plank up-downs

10 double-dumbbell shoulder presses

25-ft double-dumbbell front rack walking lunges, fast

SKILL WORK

EMOM 8:

:10-:20 handstand hold

SPECIFIC WARMUP

DOUBLE-UNDER | 4:00

10 power singles – Jump high and spin the rope slowly.

10 speed singles – Jump low and spin the rope quickly.

3 x [3 power singles + 3 speed singles] – Alternate between different jump heights and rope speeds every 3 reps.

5 x single-single-doubles – Perform 2 small single-unders, then perform a power jump and spin the rope quickly, twice.

20 double-unders – String together double-unders with a straighter body position or simply work on attempts.

DUMBBELL PUSH PRESS | 5:00

3-5 dip and holds – Vertical torso: “Push the knees forward and keep the chest upright in the dip.”

3-5 dip-drives – Fast drive: “Dip smoothly down, then drive up faster.”

5 push presses – Timing: “Drive hard with the legs first, then press with the arms.”

10 push presses – Cycling: “Lower the dumbbells to the shoulders smoothly, then immediately begin the next rep.”

WORKOUT PREP

1 set:

5 dumbbell push presses

– Rest :10.

25-ft dumbbell front rack walking lunges

– Rest :10.

30 double-unders

1 set:

10 dumbbell push presses, directly into…

25-ft dumbbell front rack walking lunges

30 double-unders

WORKOUT

Metcon (Time)

RX

3 rounds for time:

15 DB push presses (35/50 lb)

50-ft DB front rack walking lunges

50 double-unders

– Use two DBs.

INTERMEDIATE

3 rounds for time:

15 DB push presses (20/35 lb)

50-ft DB front rack walking lunges

30 double-unders

– Use two DBs.

BEGINNER

3 rounds for time:

15 DB push presses (10/15 lb)

50-ft DB front rack walking lunges

50 single-unders

– Use two DBs.

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot