Month: March 2024

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row, bike, or ski. Perform straight through on one machine OR switch after 1 minute.

– Rest :30 between sets.

2 sets:

5 elbow-to-instep/leg

10 scap pull-ups

10 single-leg toe touches/leg

10 kip swings

1 set:

5 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

SPECIFIC WARMUP

LOW BAR MUSCLE-UP | 7:00

Bar setup – Bar at hip height.

Grip width – Hands just outside the shoulders.

Foot placement – Feet 1-2 inches in front of the bar.

Starting position – Bend the knees and push them forward; lean back and straighten the arms until the body is parallel to the floor.

Execution – Drive through the legs and press the bar down to the hips with straight arms. Pull the hips back and rotate forward of the bar while bending the arms as little as possible.

3 sets:

2-3 low bar muscle-up turnovers

– One partner rests while the other works.

BAR MUSCLE-UP | 9:00

5 kip swings – Maintain straight legs and use the shoulders to move in front of and behind the bar.

5 kipping pull-ups – Push away at the top of each rep while keeping the legs straight.

2 x climbing pull-up drills – Perform 3-4 kipping pull-ups, pulling deeper on every rep.

2 x 1-3 bar muscle-ups – Elevate the legs and extend the hips to the bar QUICKLY.

2 sets:

1-2 muscle-ups

– One partner rests while the other works.

WORKOUT

Metcon (Time)

RX

10 rounds for time:

3 bar muscle-ups

5 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

INTERMEDIATE

10 rounds for time:

1 bar muscle-up

5 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

BEGINNER

10 rounds for time:

5 ring rows

3 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

SKILL WORK

Metcon (Time)

Accumulate:

30 strict chin-ups

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 med-ball deadlifts

10 alternating plank reach-throughs

10 med-ball shoulder presses

1 set:

10 alternating med-ball overhead lunges

10 push-ups to down dog

10 med-ball front squats

10 up-downs

1 set:

5 wall-ball shots (9/10 ft target)

10 lateral hops over the med ball

5 wall-ball shots (10/11 ft target)

10 lateral hops over the med ball

5 wall-ball shots (10/11 ft target)

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL | 8:00

10 sumo deadlifts

10 sumo deadlift + shrugs

10 sumo deadlift high pulls

10 sumo deadlift high pulls

WORKOUT PREP

2 sets (per partner):

5 sumo deadlift high pulls

5 wall-ball shots

– Build to workout load.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

As many reps as possible in 20 minutes with a partner:

10 sumo deadlift high pulls (55/75 lb)

10 wall-ball shots (14/20 lb) (10/11 ft)

– Each partner completes a full round before switching. One partner works at a time.

INTERMEDIATE

Same as Rx’d

BEGINNER

As many reps as possible in 20 minutes with a partner:

7 sumo deadlift high pulls (35/45 lb)

7 wall-ball shots (8/10 lb) (9/10 ft)

– Each partner completes a full round before switching. One partner works at a time.

COOL DOWN

200-meter recovery walk

1:00 couch stretch/leg

CrossFit Montgomery – CF

L (AMRAP – Rounds and Reps)

RX

As many reps as possible in 20 minutes with a partner:

10 sumo deadlift high pulls (55/75 lb)

10 wall-ball shots (14/20 lb) (10/11 ft)

– Each partner completes a full round before switching. One partner works at a time.

INTERMEDIATE

Same as Rx’d

BEGINNER

As many reps as possible in 20 minutes with a partner:

7 sumo deadlift high pulls (35/45 lb)

7 wall-ball shots (8/10 lb) (9/10 ft)

– Each partner completes a full round before switching. One partner works at a time.

CrossFit Montgomery – CF

CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 125lb

M: 185lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here

CrossFit Games Open 24.2 Rx (Ages 55+) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 95lb

M: 135lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 55+) click here

CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts

50 single-unders

F: 95lb

M: 135lb
To learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here

CrossFit Montgomery – CF

GENERAL WARMUP

2 rounds:

:45 single-unders

:45 inchworm + push-ups

:45 hollow rocks

:45 burpee + max-effort jump and reaches

– Rest :15 between movements.

SPECIFIC WARMUP

SHOULDER PRESS | 9:00

Set-up:

1) Stand tall with feet under the hips.

2) Bar in the rack position.

3) Hands outside the shoulders.

4) Full grip on the bar.

5) Elbows in front of the bar.

Neutral spine

Active shoulders

Bar path

Cycling reps

BUILD-UP

3-4 sets:

3 shoulder presses

– Build to around 80% of 1-rep-max shoulder press.

HEAVY DAY

RX

Shoulder press

2-2-2-2-2-2-2-2-2-2

– Perform a new set every 2:00.

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Shoulder Press

COOL DOWN

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts

CrossFit Montgomery – CF

GENERAL WARMUP

2 rounds:

200-meter run, slow

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

10 change in support drill reps per leg

2 rounds:

200-meter run, faster

10 scap pull-ups

10 single-dumbbell deadlifts

10 sit-ups

10 kip swings

10 single-dumbbell goblet squats

10 hollow rocks

SPECIFIC WARMUP

KNEES-TO-ELBOWS PROGRESSION | 6:00

Setup

Kip swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 knees-to-elbows

Knees-to-elbows

DUMBBELL HANG SQUAT CLEAN | 5:00

3 dumbbell high hang power cleans

3 dumbbell front squats

3 dumbbell hang squat cleans

3 dumbbell hang squat cleans

MINI ROUND

200-meter run

7 knees-to-elbows

3 double-dumbbell hang squat cleans

– Use workout variations.

WORKOUT

Metcon (Time)

RX

3 rounds for time:

400-m run

21 knees-to-elbows

12 double-DB hang squat cleans (35/50 lb)

INTERMEDIATE

3 rounds for time:

400-m run

21 knees-to-armpits

12 double-DB hang squat cleans (20/35 lb)

BEGINNER

3 rounds for time:

200-m run

12 hanging knee raises

12 double-DB hang squat cleans (10/15 lb)

SKILL WORK

Accumulate:

50 alternating DB renegade rows

– Use workout load.

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

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 | 8:00

Rest :30-:45 between each set

170/200-meter row – Drive through the heels during the pull.

170/200-meter row – Shoulders in front of the hips at the front of the stroke.

170/200-meter row – Arms extend BEFORE the knees bend.

170/200-meter row – Maintain all other points of performance while pulling harder and returning to the catch faster.

WORKOUT

Metcon (Time)

RX

Every 4:00 for 5 rounds:

400/500-m row

– Rest the remaining time in the interval.

– Score is slowest interval.

INTERMEDIATE

Every 4:00 for 5 rounds:

300/400-m row

– Rest the remaining time in the interval.

– Score is slowest interval.

BEGINNER

Every 4:00 for 5 rounds:

200/250-m row

– Rest the remaining time in the interval.

– Score is slowest interval.

COOL DOWN

1 set:

200-meter cooldown walk

1:00 couch stretch/side

1:00 hamstring stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

:20 jumping jacks

:20 mountain climbers

:20 Superman arch-ups

:20 up-downs

:20 jumping squats

SPECIFIC WARMUP

DUMBBELL POWER SNATCH PROGRESSION | 7:00

5 dumbbell lowers to above the knee + stand/arm

5 dumbbell deadlift + shrugs/arm

5 dumbbell hang sumo deadlift high pulls/arm

5 dumbbell power snatches/arm

MINI ROUND

5 dumbbell snatches, arm 1

5 lateral burpees over the dumbbell

5 dumbbell snatches, arm 2

5 lateral burpees over the dumbbell

CROSSFIT OPEN

CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here

CrossFit Games Open 24.1 Scaled (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 10lb dumbbell

M: 20lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 55+) click here

COOL DOWN

1:00 banded shoulder stretch/arm