Month: June 2024

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 leg swings/direction

5 inchworms

10 ring rows

10 scap pull-ups

2 sets:

10 alternating Cossack squats

10 hollow rocks

10 Superman arch-ups

10 kip swings

SPECIFIC WARMUP

SQUAT THERAPY PRACTICE | 3:00

2 squat initiations

2 squats to above parallel

2 air squats

SKILL WORK

Every :30 for 10 sets:

1 wall-facing squat

– Hold the bottom for :05.

SPECIFIC WARMUP

WALL-BALL SHOT | 5:00

3 med-ball squats

5 med-ball throw-to-targets

5 paused wall-ball shots

5 wall-ball shots

PULL-UP VARIATIONS | 10:00

1-5 strict pull-ups

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

3-5 kipping pull-ups

3 x 2 kip swings + 1 chest-to-bar pull-up + 2 kip swings

3-5 chest-to-bar pull-ups

3 weighted pull-ups

2:00 butterfly pull-up practice

MINI ROUND

3 weighted pull-ups

4 chest-to-bar pull-ups

5 kipping pull-ups

10 wall-ball shots

WORKOUT

Metcon (AMRAP – Reps)

RX

On a 7:00 clock for reps:

10 weighted pull-ups (14/20 lb)

20 chest-to-bar pull-ups

30 kipping pull-ups

Max-reps wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

On a 7:00 clock for reps:

10 weighted pull-ups (6/10 lb)

15 chest-to-bar pull-ups

20 kipping pull-ups

Max-reps wall-ball shots (14/20 lb) (9/10 ft)

BEGINNER

On a 7:00 clock for reps:

10 banded strict pull-ups

15 jumping chest-to-bar pull-ups

20 jumping pull-ups

Max-reps wall-ball shots (6/10 lb) (9/10 ft)

COOL DOWN

1:30 foam roll lats/side

CrossFit Montgomery – CF

GENERAL WARMUP

200-meter jog

10 slow calf raises

:20 single-unders

:20 Samson stretch/leg

:20 single-unders

:20 Cossack squat stretch/leg

SPECIFIC WARMUP

RUNNING PREP | 10:00

1 set:

200-meter run, slow

:30 alternating hamstring scoops

3 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-meter run

1 set:

400-meter run, workout pace

DOUBLE-UNDER | 5:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

WORKOUT

Metcon (Time)

RX

4 rounds for time:

800-m run

75 double-unders

INTERMEDIATE

4 rounds for time:

800-m run

25 double-unders

BEGINNER

3 rounds for time:

600-m run

25 single-unders

SKILL WORK

On a 3:00 clock:

1:00 V-ups

1:00 tuck-ups

1:00 hollow rocks

– No rest between movements.

COOL DOWN

2 sets:

:30 calf stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

:20 jumping jacks

:20 Samson lunges

:20 air squats

:20 kettlebell bent-over rows

:20 jumping jacks

:20 Samson lunges

:20 air squats

:20 kettlebell sumo deadlifts

SPECIFIC WARMUP

DEADLIFT | 8:00

Setup

6 pulls from the shins to the knees

6 deadlifts

6 deadlifts

6 deadlifts

SKILL WORK

Deadlift (4 sets:
3 deadlifts
)

– Build to a heavy set of 3.

– Rest 1:00-2:00 between lifts.

SPECIFIC WARMUP

WALL-BALL SHOT | 4:00

1 round:

8 med-ball front squats

8 med-ball push press and throws to target

8 wall-ball shots

– Use workout weight and target height.

WORKOUT

Metcon (8 Rounds for time)

RX

Every 2:00 for 8 rounds:

5 deadlifts

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

– Athlete’s choice for deadlift load (suggested 185/275 lb).

INTERMEDIATE

Every 2:00 for 8 rounds:

5 deadlifts

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

– Athlete’s choice for deadlift load (suggested 125/185 lb).

BEGINNER

Every 2:00 for 8 rounds:

5 deadlifts

5 wall-ball shots (6/10 lb) (9/10 ft)

– Athlete’s choice for deadlift load (suggested 65/95 lb).
Score is the time to complete in each of the 8 Rounds (8 separate scores)

COOL DOWN

Accumulate:

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 PVC good mornings

10 push-ups to down dog

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 PVC pass-throughs

10 up-downs

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 walking lunges

10 lateral burpees over the rowing machine

SPECIFIC WARMUP

TOES-TO-BAR | 8:00

Setup

5 kip swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar

3-5 toes-to-bars

OVERHEAD WALKING LUNGE | 6:00

3 sets:

6 double-kettlebell overhead walking lunges

– Increase load to find workout weight.

MINI ROUND

5 toes-to-bar

5 double-kettlebell overhead walking lunges

5-calorie row

5 lateral burpees over the rowing machine

– Use workout weight.

WORKOUT

Metcon (Time)

RX

On a running clock:

At 0:00:

15-12-9-6-3 reps for time of:

Toes-to-bars

Double-KB overhead walking lunges (35/53 lb)

At 12:00:

15-12-9-6-3 reps for time of:

Calorie row

Lateral burpees over the rowing machine

INTERMEDIATE

On a running clock:

At 0:00:

15-12-9-6-3 reps for time of:

Knees-to-armpits

Double-KB overhead walking lunges (26/35 lb)

At 12:00:

15-12-9-6-3 reps for time of:

Calorie row

Lateral burpees over the rowing machine

BEGINNER

On a running clock:

At 0:00:

12-9-6-3 reps for time of:

Hanging knee raises

Single-DB overhead walking lunges (10/15 lb)

At 12:00:

12-9-6-3 reps for time of:

Calorie row

Burpees

COOL DOWN

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

200-meter run, slow

10 leg swings/leg

10 lateral leg swings/leg

10 alternating lunges

10 hamstring scoops/leg

10 alternating Cossack squats

10 hamstring kick-ups/leg

200-meter run, moderate pace

1 set:

5 plate calf raises

10 alternating plate toe taps

10 alternating plate step-ups

5 step-ups + squat landing

5 plate jumps + step down

5 plate jumps + squat landing

5 plate jumps + slow rebound

400m Run (Time)

Max Effort 400m Run
RUN TEST | 3:00

1 set:

400-meter run

SPECIFIC WARMUP

BOX JUMP | 8:00

3 box jumps

3 box jumps

3 box jumps

EMOM 3:

3 box jumps

– Increase box height with each minute.

MINI ROUND

5 box jumps (highest height)

200-meter run (fast pace)

5 box jumps (middle height)

WORKOUT

Metcon (Time)

RX

For time:

15 box jumps (30 in)

400-m run

20 box jumps (24 in)

400-m run

25 box jumps (20 in)

400-m run

INTERMEDIATE

For time:

15 box jumps (24 in)

400-m run

20 box jumps (24 in)

400-m run

25 box jumps (20 in)

400-m run

BEGINNER

For time:

10 box step-ups (20 in)

200-m run

12 box step-ups (20 in)

200-m run

15 box step-ups (20 in)

200-m run

COOL DOWN

CORE WORK | 5:00

8 sets:

:20 hollow hold

:10 rest

RECOVERY | 7:00

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

CrossFit Montgomery – CF

GENERAL WARMUP

AMRAP 4:

:30 single-unders

:20 handstand hold

10 scap pull-ups

SPECIFIC WARMUP

PUSH JERK | 6:00

5 jump and lands, hands at sides

5 jump and lands, hands at shoulders

5 jump, punch, and lands with arms extended overhead

5 push jerks, PVC

5 push jerks, barbell

5 push jerks, barbell

5 push jerks, workout weight

SPLIT JERK | 6:00

Receiving position setup:

Feet squat width apart

Back knee bent

Front foot turned slightly in and the shin vertical

Hip and the back knee in line

Torso upright

Arms locked out and fully extended with the bar stacked over the middle of the head

Split stance, hands at hips

5 presses in split stance, PVC

5 split jerks, PVC

5 split jerks, barbell

BUILD-UP

3 sets:

3 push jerks + split jerk

– Build to starting workout load.

– Take the bar from the rack.

HEAVY DAY

Metcon (Weight)

RX

7 sets:

3 push jerks + 1 split jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

7 sets:

3 push jerks

SKILL WORK

3 sets:

1:00 freestanding handstand practice

– Rest 1:00 between sets.

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

1:00 bike

:30 push-ups from the knees

:30 ring rows

:30 air squats

:30 scap pull-ups

1 set:

1:00 bike

:30 push-ups

:30 ring rows

:30 air squats

:30 strict pull-ups

SPECIFIC WARMUP

POWER CLEAN | 6:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

LOAD UP

3 sets:

5 power cleans

– Perform touch-and-go reps.

– Rest as needed between sets.

MINI ROUND

EMOM 3:

Min 1 | 5 power cleans

Min 2 | :30 Echo bike

Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats

– Use workout load and variations.

WORKOUT

Metcon (12 Rounds for time)

RX

EMOM 18:

Min 1 | 5 power cleans (105/155 lb)

Min 2 | 9/12 cals Echo bike

Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats

INTERMEDIATE

EMOM 18:

Min 1 | 5 power cleans (75/115 lb)

Min 2 | 7/10 cals Echo bike

Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats

BEGINNER

EMOM 18:

Min 1 | 5 power cleans (35/45 lb)

Min 2 | 5/7 cals Echo bike

Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats

COOL DOWN

Accumulate:

2:00 reach, roll, and lift

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

1:00 bike

:30 push-ups from the knees

:30 ring rows

:30 air squats

:30 scap pull-ups

1 set:

1:00 bike

:30 push-ups

:30 ring rows

:30 air squats

:30 strict pull-ups

SPECIFIC WARMUP

POWER CLEAN | 6:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

LOAD UP

3 sets:

5 power cleans

– Perform touch-and-go reps.

– Rest as needed between sets.

MINI ROUND

EMOM 3:

Min 1 | 5 power cleans

Min 2 | :30 Echo bike

Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats

– Use workout load and variations.

WORKOUT

Metcon (Time)

RX

EMOM 18:

Min 1 | 5 power cleans (105/155 lb)

Min 2 | 9/12 cals Echo bike

Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats

INTERMEDIATE

EMOM 18:

Min 1 | 5 power cleans (75/115 lb)

Min 2 | 7/10 cals Echo bike

Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats

BEGINNER

EMOM 18:

Min 1 | 5 power cleans (35/45 lb)

Min 2 | 5/7 cals Echo bike

Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats

COOL DOWN

Accumulate:

2:00 reach, roll, and lift

CrossFit Montgomery – CF

GENERAL WARMUP

EMOM 4:

:40 row, bike, or ski

:20 rest

1 set:

10 arm circles forward

10 arm circles backwards

10 arm swings across

5 hip circles each direction

5 torso twists each direction

10 alternating toe touches

:15 Samson stretch/leg

5 elbow-to-instep/leg

10 alternating scorpion stretches

:15 lying hip crossover each direction

5 inchworms

5 downdog to cobras

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL | 7:00

10 sumo deadlifts

10 sumo deadlift + shrugs

10 sumo deadlift high pulls

10 empty barbell sumo deadlift high pulls

BUILD-UP

2 sets:

5 sumo deadlift high pulls

– Build to workout load.

WORKOUT PREP

2 rounds:

4 sumo deadlift high pulls

4 lateral burpees over the bar

:15 plank hold

– Use workout load and movement variations.

WORKOUT

Metcon (Time)

RX

30 sumo deadlift high pulls (55/75 lb)

1:00 plank hold

30 lateral burpees over the barbell

1:00 plank hold

30 sumo deadlift high pulls

1:00 plank hold

30 lateral burpees over the barbell

– Plank hold time is accumulated.

INTERMEDIATE

For time:

20 sumo deadlift high pulls (55/75 lb)

:45 plank hold

20 lateral burpees over the barbell

:45 plank hold

20 sumo deadlift high pulls

:45 plank hold

20 lateral burpees over the barbell

– Plank hold time is accumulated.

BEGINNER

For time:

15 sumo deadlift high pulls (35/45 lb)

:30 plank hold

15 lateral burpees over the barbell

:30 plank hold

15 sumo deadlift high pulls

:30 plank hold

15 lateral burpees over the barbell

– Plank hold time is accumulated.

SKILL WORK

Accumulate:

30 GHD back extensions

COOL DOWN

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

SPECIFIC WARMUP

HANDSTAND PUSH-UP PROGRESSION | 8:00

5 push-ups to down dog

10 shoulder taps in pike position

5 pike push-ups

:20 handstand hold against wall

5 handstand negatives

1:00 handstand push-up practice

HANG SQUAT CLEAN PROGRESSION | 5:00

6 hang deadlift and shrugs (from mid-thigh)

6 hang muscle cleans

6 front squats

6 hang squat cleans

SKILL WORK

Hang Squat Clean (EMOM 6:
2 hang squat cleans
)

– Build to a heavy set of 2.

MINI ROUND

5 handstand push-ups

5 hang squat cleans

WORKOUT

Metcon (Time)

RX

21-15-9

Handstand push-ups

Hang squat cleans (75/115 lb)

INTERMEDIATE

21-15-9

Pike push-ups

Hang squat cleans (65/95 lb)

BEGINNER

15-12-9

Double-DB shoulder presses (10/15 lb)

Hang squat cleans (35/45 lb)

COOL DOWN

1:00 couch stretch/leg