Month: April 2024

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 pulls on the rower (easy pace)

5 elbow-to-instep/leg

10 box step-ups

1 set:

10 pulls on the rower (moderate pace)

5 jumping air squats

10 dumbbell box step-ups

1 set:

10 pulls on the rower (fast pace)

5 up-downs

10 dumbbell box step-ups

SPECIFIC WARMUP

POWER SNATCH | 6:00

Setup

4 deadlift-shrugs

4 muscle snatches

4 hang power snatches

4 power snatches

4 power snatches, workout load

MINI ROUND

2 sets:

:20 snatches (workout weight)

:20 rowing for calories

:20 dumbbell box step-ups (workout weight/height)

– Use workout load.

– No rest between movements, rest 1:00 between sets.

WORKOUT

24.1 Qualifer (AMRAP – Reps)

RX

4 rounds for max reps:

1 minute of snatches (85/135 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (35/50 lb) (20/20 in)

1 minute of rest

INTERMEDIATE

4 rounds for max reps:

1 minute of snatches (75/115 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (20/35 lb) (20/20 in)

1 minute of rest

BEGINNER

4 rounds for max reps:

1 minute of snatches (35/45 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (10/15 lb) (12/20 in)

1 minute of rest

COOL DOWN

1 set:

1:00 double-forearm stretch

1:00 seated hamstring stretch

CrossFit Montgomery – CF

GENERAL WARMUP

RUN WARM-UP | 3:00

1 set:

400-meter run

Suggested penalty movements:

20 mountain climbers

5 burpees

20 jumping jacks

10 air squats

DYNAMIC WARM-UP | 2:00

1 set:

5 elbow-to-instep/side

20 alternating shoo the turtles

SPECIFIC WARMUP

KETTLEBELL SWING | 6:00

10 kettlebell deadlifts

10 Russian kettlebell swings

5 kettlebell swings

8 kettlebell swings

SINGLE-KETTLEBELL FARMERS CARRY | 3:00

1 set:

50-meter single-kettlebell farmers carry

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

400-m run

25 KB swings (53/70 lb)

200-m single-KB farmers carry

INTERMEDIATE

AMRAP 20:

400-m run

50 KB swings (35/53 lb)

200-m single-KB farmers carry

BEGINNER

AMRAP 20:

200-m run

30 KB swings (18/26 lb)

200-m single-KB farmers carry

COOL DOWN

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

SPECIFIC WARMUP

SKILL WORK | 8:00

10 plank shoulder taps

10 pike shoulder taps

Handstand shoulder taps

Accumulate:

40 alternating shoulder taps

– Advanced: Wall-facing handstand shoulder taps

– Intermediate: Pike shoulder taps

– Beginner: Plank shoulder taps

TOES-TO-BAR | 7:00

:15 kip swings

5 kipping leg raises, hip-level

5 kipping leg raises, eye-level or toes-to-bar

5 kipping knee raises, hip level

5 toes-to-bars

MINI ROUND

1 set:

10 toes-to-bars

4 wall walks

WORKOUT

Metcon (Time)

RX

3 rounds for time with a partner:

40 toes-to-bars

12 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

INTERMEDIATE

3 rounds for time with a partner:

24 knees-to-armpits

8 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

BEGINNER

3 rounds for time with a partner:

24 hanging knee raises

8 inch worms

– One athlete works at a time. Athletes may alternate as they see fit.
Each partner must do atleast 2 reps

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

SPECIFIC WARMUP

SKILL WORK | 8:00

10 plank shoulder taps

10 pike shoulder taps

Handstand shoulder taps

Accumulate:

40 alternating shoulder taps

– Advanced: Wall-facing handstand shoulder taps

– Intermediate: Pike shoulder taps

– Beginner: Plank shoulder taps

TOES-TO-BAR | 7:00

:15 kip swings

5 kipping leg raises, hip-level

5 kipping leg raises, eye-level or toes-to-bar

5 kipping knee raises, hip level

5 toes-to-bars

MINI ROUND

1 set:

10 toes-to-bars

4 wall walks

WORKOUT

Metcon (Time)

RX

3 rounds for time:

30 toes-to-bars

10 wall walks

INTERMEDIATE

3 rounds for time:

30 knees-to-armpits

8 wall walks

BEGINNER

3 rounds for time with a partner:

30 hanging knee raises

8 inch worms

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

Each drill 25 feet down and back:

Jog

High knee karaoke

Knee to chest

Lunge with a torso twist

High knees

Butt kickers

SPECIFIC WARMUP

SINGLE-LEG SQUAT | 10:00

Reverse lunge

Long reverse lunge

Elevated reverse lunge

Single-leg squat to box

Heel hook squat

MINI ROUND

2 rounds for time:

100-meter run

6 alternating single-leg squats

WORKOUT

Metcon (Time)

RX

5 rounds for time:

400-m run

20 alternating single-leg squats

INTERMEDIATE

5 rounds for time:

400-m run

10 alternating single-leg squats to target (20 in)

BEGINNER

5 rounds for time:

200-m run

10 air squats

COOL DOWN

1:00 foam roll quads

1:00 couch stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

Each drill 25 feet down and back:

Jog

High knee karaoke

Knee to chest

Lunge with a torso twist

High knees

Butt kickers

SPECIFIC WARMUP

SINGLE-LEG SQUAT | 10:00

Reverse lunge

Long reverse lunge

Elevated reverse lunge

Single-leg squat to box

Heel hook squat

MINI ROUND

2 rounds for time:

100-meter run

6 alternating single-leg squats

WORKOUT

Metcon (Time)

RX

5 rounds for time:

400-m run

40 alternating single-leg squats

INTERMEDIATE

5 rounds for time:

400-m run

20 alternating single-leg squats to target (20 in)

BEGINNER

5 rounds for time:

200-m run

20 air squats

COOL DOWN

1:00 foam roll quads

1:00 couch stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 PVC pass-throughs

10 PVC good mornings

10 PVC overhead squats

:15 side-plank hold/side

200-meter run

:20 plank hold

SPECIFIC WARMUP

POWER CLEAN | 8:00

Setup shoulders in front of the bar.

6 deadlifts to mid-thigh

6 muscle cleans

6-8 tall power cleans

6-8 hang power cleans

6-8 power cleans

BUILD-UP

2-3 sets:

5 unbroken power cleans (building)

MINI ROUND

200-meter run

:30 plank hold

7 unbroken power cleans

WORKOUT

Metcon (Time)

RX

3 rounds for time:

21 power cleans (105/155 lb)

400-m run

Plank hold for time equal to run time

– Plank hold should be unbroken.

INTERMEDIATE

3 rounds for time:

21 power cleans (75/115 lb)

400-m run

Plank hold for as much of run time as possible

BEGINNER

3 rounds for time:

12 power cleans (35/45 lb)

200-m run

Plank hold for as much of run time as possible

COOL DOWN

Accumulate:

1:00 foam roll calves

1:00 cobra stretch

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

200-meter jog

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

:30 pike or plank hold

1 set

200-meter jog

10 single-leg toe touches/leg

10 alternating reverse lunges

10 band pull aparts

:30 handstand or plank hold

1 set

200-meter jog

10 unweighted good mornings

10 walking lunge steps

10 band pull downs

:30 handstand or plank shoulder taps

SKILL WORK

STRICT PULL-UP | 5:00

1 round:

5 scap pull-ups

Rest :30

5 foot-assisted pull-ups

Rest :30

5 jump and controlled lower pull-ups

Rest :30

5 strict pull-ups

Weighted Pull-ups

On a 10:00 clock:

Build to a heavy weighted strict pull-up or your first strict pull-up

SPECIFIC WARMUP

KETTLEBELL SHOULDER PRESS | 5:00

Setup:

Stand tall with feet under the hips.

Kettlebell in the rack position.

Full grip on the bell handle with knuckles facing in.

Elbow forward of the shoulder.

3 presses/arm “Press hard and lock the arm out.”

3 presses/arm “Pull the elbow down and in on the return.”

3 presses/arm “Keep the knuckles in and the kettlebell moving in a straight path.”

WORKOUT PREP

2 rounds:

6 walking lunges

1 strict pull-up

2 kettlebell presses/arm

– Use workout load and variation.

– Speed up on the second round.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

30 walking lunges

6 strict pull-ups

5 KB strict presses/arm (26/35 lb)

INTERMEDIATE

AMRAP 10:

30 walking lunges

6 banded strict pull-ups

5 KB strict presses/arm (18/26 lb)

BEGINNER

AMRAP 10:

20 walking lunges

6 ring rows

5 DB strict presses/arm (10/15 lb)

COOL DOWN

1:00 foam roll quads

1:00 couch stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

On athlete’s choice of machine:

1 set:

:20 easy pace

:20 moderate pace

:20 hard pace

5 PVC good mornings

10 lateral hops

1 set:

:20 easy pace

:20 moderate pace

:20 hard pace

5 PVC pass throughs

10 hops forward and backward

1 set:

:20 easy pace

:20 moderate pace

:20 hard pace

5 hand-release push-ups

10 lateral hops

SPECIFIC WARMUP

OVERHEAD SQUAT | 6:00

3 overhead-squat initiations – Press up as the hips push back.

3 above-parallel overhead squats – Hold just above parallel and press up.

5 overhead squats – Press up into the bar at the bottom of the squat.

5 overhead squats – Push the bar away from the head throughout the entire squat.

SKILL WORK

On a 10:00 clock:

Practice 5-7 sets of a power snatch + overhead squat single from the floor.

MINI ROUND

5 overhead squats (workout weight)

10 lateral hops over the bar

10 calories on a machine

WORKOUT

Barbell from the Floor.

Metcon (5 Rounds for calories)

RX

5 x 2:30 rounds:

10 overhead squats (65/95 lb)

30 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

INTERMEDIATE

5 x 2:30 rounds:

10 overhead squats (55/75 lb)

20 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

BEGINNER

5 x 2:30 rounds:

10 overhead squats (35/45 lb)

10 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

COOL DOWN

1:00 foam roll glutes/side

1:00 foam roll upper back

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

200-meter jog

10 leg swings/leg

10 lateral leg swings/leg

1 set:

5 inchworms

:20 high knees

:20 butt kickers

1 set:

:15 Samson stretch/leg

5 unweighted good mornings

5 sit-ups

1 set:

:15 Samson stretch/leg

5 unweighted good mornings

10 sit-ups

SPECIFIC WARMUP

DEADLIFT | 10:00

Weight in heels “Push the heels into the floor as you stand up.”

Neutral spine “Lift the chest up through the arms. Arch the lower back.”

Constant torso angle “Pull the knees back as the bar slides up the shin.”

Cycling deadlifts, light load Cue athletes with “deadlift” and “down” to have them lift, hold, and then lower back to their setup without losing tension, as you continue to correct points of performance.

DEADLIFT SPEED | 2:00

2 sets:

5 deadlifts, fast (workout weight)

– Rest :30 between sets.

MINI ROUND

1 set:

15 sit-ups

10 deadlifts

WORKOUT

Metcon (Time)

RX

3 rounds for time:

50 sit-ups

30 deadlifts (95/135 lb)

INTERMEDIATE

3 rounds for time:

30 sit-ups

30 deadlifts (65/95 lb)

BEGINNER

3 rounds for time:

15 sit-ups

15 deadlifts (55/75 lb)

SKILL WORK

21 GHD hip extensions

15 GHD back extensions

9 GHD hip and back extensions

COOL DOWN

2 sets:

1:00 foam roll upper back

:30 cat-cow

:30 standing pike stretch