Month: May 2024

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 TECHNIQUE | 3:00

1 set x :20 fast pull, slow return

1 set x :20 upright torso

1 set x :20 level hands

ROW PACING AND PREP | 6:00

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.

METCON

Metcon (Time)

RX

5 sets for time:

600/750-m row

INTERMEDIATE

5 sets for time:

500/600-m row

BEGINNER

5 sets for time:

300/450-m row
– Rest 3:00 between rounds.

– Score is slowest row.

COOL DOWN

1:00 pigeon pose/leg

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

5 deadlifts

5 hang muscle cleans

5 power cleans

10 push-ups

10 ring rows

SPECIFIC WARMUP

MUSCLE-UP | 10:00

:15 ring support hold

3-5 strict ring dips

3 kneeling false grip ring rows

3 kneeling muscle-up transitions

3:00 low-ring transition practice

3:00 kipping muscle-up practice

FRONT SQUAT | 5:00

5 hands-free front squats

3 three-position pause squats

5 front squats

BUILD-UP

On a 5:00 clock:

3-5 front squats

– Build to workout weight.

– Rest 1:00 between sets.

HEAVY DAY

RX

EMOM 20:

Odd min | 5 front squats

Even min | 5 muscle-ups

INTERMEDIATE

EMOM 20:

Odd min | 5 front squats

Even min | 3 jumping muscle-ups

BEGINNER

EMOM 20:

Odd min | 3 front squats

Even min | 3 low-ring muscle-up transitions

Front Squat (5 Reps Every Odd Minute for 20 Minutes)

Metcon (Checkmark)

Every Even Minute for 20 Minutes

5 Ring MU’s

COOL DOWN

1:00 lacrosse ball chest mash/side

1:00 scorpion stretch/side

CrossFit Montgomery – CF

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

25 KB swings (24/16kg)

25 single unders

25 shuttle runs

25 hollowrocks

25 push-ups

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

200-meter row

10 alternating Samson stretches

AMRAP 5:

3 burpees

5 sit-ups

7 AbMat good mornings

1 set:

200-meter row

5 inchworm + push-ups

SPECIFIC WARMUP

ROWING EFFICIENCY | 8:00

Set 1:

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

15 pulls on the rower (easy pace)

Set 2:

At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.

15 pulls on the rower (18-20 strokes per minute pace)

Set 3:

At a 22-24 strokes per minute pace, notice your calories/hr. 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 (22-24 strokes per minute pace)

Set 4:

At a 26-30+ strokes per minute pace, notice your calories/hr. 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 (26-30+ strokes per minute pace)

1:00 Calorie Row (Calories)

WORKOUT PREP

2 rounds:

6 AbMat sit-ups

3-5-calorie row

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

30 AbMat sit-ups

10/15-calorie row

INTERMEDIATE

AMRAP 10:

20 AbMat sit-ups

10/15-calorie row

BEGINNER

AMRAP 10:

15 AbMat sit-ups

7/10-calorie row

METCON

SKILL WORK

25 GHD back extensions

25 GHD hip extensions

COOL DOWN

:30 couch stretch/side

:30 elevated pigeon stretch/side

:30 seated reach stretch

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

200-meter row

10 alternating Samson stretches

AMRAP 5:

3 burpees

5 sit-ups

7 AbMat good mornings

1 set:

200-meter row

5 inchworm + push-ups

SPECIFIC WARMUP

ROWING EFFICIENCY | 8:00

Set 1:

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

15 pulls on the rower (easy pace)

Set 2:

At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.

15 pulls on the rower (18-20 strokes per minute pace)

Set 3:

At a 22-24 strokes per minute pace, notice your calories/hr. 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 (22-24 strokes per minute pace)

Set 4:

At a 26-30+ strokes per minute pace, notice your calories/hr. 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 (26-30+ strokes per minute pace)

1:00 Calorie Row (Calories)

WORKOUT PREP

2 rounds:

6 AbMat sit-ups

3-5-calorie row

Metcon (Time)

RX

AMRAP 10:

30 AbMat sit-ups

10/15-calorie row

INTERMEDIATE

AMRAP 10:

20 AbMat sit-ups

10/15-calorie row

BEGINNER

AMRAP 10:

15 AbMat sit-ups

7/10-calorie row

METCON

SKILL WORK

25 GHD back extensions

25 GHD hip extensions

COOL DOWN

:30 couch stretch/side

:30 elevated pigeon stretch/side

:30 seated reach stretch

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 PVC pass-throughs

10 alternating Spiderman stretches

10 push-up to down-dogs

2 sets:

10 scap pull-ups

5 single-arm dumbbell shoulder presses/arm

5 single-arm dumbbell front squats/arm

SPECIFIC WARMUP

PULL-UP | 10:00

:20 hang Grip and body position:

5-10 kip swings Shoulder initiation:

2 kip swings + 1 kip Shoulder elevation:

2 kip swings + 1 pull-up Timing:

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

3 x 3-5 kipping pull-ups Cycling reps:

DUMBBELL THRUSTER | 7:00

3 dumbbell front squats Squat mechanics:

3 dumbbell push presses Overhead position:

5 dumbbell thrusters Timing up:

5 dumbbell thrusters

MINI ROUND

10 unbroken thrusters (workout loading)

10 pull-ups for Rx’d or 5 reps of chosen scaled variation

METCON

Metcon (Time)

RX

For time:

27-21-15-9

DB thrusters (20/35 lb)

Pull-ups

INTERMEDIATE

For time:

21-15-9

DB thrusters (15/25 lb)

Pull-ups

BEGINNER

21-15-9

DB thrusters (10/15 lb)

Jumping pull-ups
– Use two DBs.

COOL DOWN

1:00 double-forearm stretch

1:00 foam roll quad/leg

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

400-meter run (sub a 400/500-meter Ski-erg, row, or 800/1,000-meter bike to accommodate running limitation)

1 set:

10 jumping jacks

10 alternating Spiderman stretch + reaches

10 push-ups to downward dog

10 burpees (slow)

10 alternating Samson lunges

10 reverse lunges

10 jumping jacks

10 alternating scorpion stretches

10 air squats

10 burpees (fast)

PLANK TAP RELAY GAME | 7:00

SPECIFIC WARMUP

WORKOUT PREP

WORKOUT PREP | 6:00

2 sets:

100-meter run

3-5 hand-release push-ups

– Rest :30-1:00 between sets.

METCON

Metcon (Time)

RX

9 hand-release push-ups

100-m run

15 hand-release push-ups

200-m run

21 hand-release push-ups

400-m run

21 hand-release push-ups

200-m run

15 hand-release push-ups

100-m run

9 hand-release push-ups

INTERMEDIATE

6 hand-release push-ups

100-m run

8 hand-release push-ups

200-m run

12 hand-release push-ups

400-m run

12 hand-release push-ups

200-m run

8 hand-release push-ups

100-m run

6 hand-release push-ups

BEGINNER

5 hand-release push-ups from knees

100-m run

7 hand-release push-ups from knees

200-m run

9 hand-release push-ups from knees

200-m run

9 hand-release push-ups from knees

200-m run

7 hand-release push-ups from knees

100-m run

5 hand-release push-ups from knees

SKILL WORK

Accumulate:

2:00 in a handstand

– Athlete’s choice: freestanding, against the wall, feet on a box, etc.

COOL DOWN

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

CrossFit Montgomery – CF

GENERAL WARMUP

10 jumping jacks

5 push-ups

10 PVC pass throughs

10 jumping jacks

5 up-downs

10 PVC front squats

20 jumping jacks

5 burpees

10 PVC overhead squats

SPECIFIC WARMUP

CLEAN | 5:00

3 deadlifts to mid-thigh Torso angle: ”

3 muscle cleans Timing:

3 power cleans Hip extension:

6 squat cleans Receiving position:

BENCH PRESS | 3:00

5 bench presses Shoulder position:

5 bench presses Bar speed:

OVERHEAD SQUAT | 3:00

5 behind-the-neck push jerks

5 overhead squats

WORKOUT PREP

2-3 sets:

3 squat cleans

3 bench presses

3 overhead squats

– Rest :30 between movements while partner performs their set.

– Build in load through each set; less-experienced athletes may choose to use an empty barbell to continue to work on mechanics.

HEAVY DAY

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

COOL DOWN

:45 scorpion stretch/side

:45 lacrosse ball upper back/side

CrossFit Montgomery – CF

GENERAL WARMUP

CROSSFIT WARM-UP | 12:00

3 sets:

10 reps or :30 of each movement:

Samson stretch lunge

PVC overhead squat (weight in heels)

Strict sit-ups (minimal arm movement)

Good mornings (neutral spine)

Strict pull-ups (full range of motion)

Strict ring dips (full range of motion)

SPECIFIC WARMUP

ROWING | 8:00

2 x :30 row Chest and torso upright.

2 x :30 row Hold the end of the stroke for :01.

2 x :30 row Return the arms before the knees bend.

2 x :30 row Speed up the cadence and extend the arms before the knees bend.

PACE CHECK | 4:00

2 rounds:

150-meter row, holding a pace of 1:45-2:30/500 meters

Rest 1:00

METCON

2000m Row (Time)

RX

For time:

2,000-m row

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

1,600-m row

SKILL WORK

2 sets:

1:00 plank hold

50 Russian twists

COOL DOWN

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

CROSSFIT WARM-UP | 12:00

3 sets:

10 reps or :30 of each movement:

Samson stretch lunge

PVC overhead squat (weight in heels)

Strict sit-ups (minimal arm movement)

Good mornings (neutral spine)

Strict pull-ups (full range of motion)

Strict ring dips (full range of motion)

SPECIFIC WARMUP

ROWING | 8:00

2 x :30 row Chest and torso upright.

2 x :30 row Hold the end of the stroke for :01.

2 x :30 row Return the arms before the knees bend.

2 x :30 row Speed up the cadence and extend the arms before the knees bend.

PACE CHECK | 4:00

2 rounds:

150-meter row, holding a pace of 1:45-2:30/500 meters

Rest 1:00

METCON

Metcon (Time)

RX

For time:

2,000-m row

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

1,600-m row

SKILL WORK

2 sets:

1:00 plank hold

50 Russian twists

COOL DOWN

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side