Month: June 2024

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

CrossFit Montgomery – CF

GENERAL WARMUP

JUNKYARD DOG WARM-UP | 8:00

Scale to step-overs instead of jump-overs as needed.

Scale the crawl under to a bear crawl around the partner.

AMRAP 6:

Partner A: 8 jumps around partner

Partner B: 8 jumps around partner

Partner A: 8 jump over and crawl under partner

Partner B: 8 jump over and crawl under partner

SPECIFIC WARMUP

PROGRESSIVE-SPECIFIC WARM-UP | 8:00

1 set:

30 jumping jacks

10 alternating lunges

1 set:

30 mountain climbers

10 box step-overs

1 set:

100-meter jog

10 dumbbell box step-overs

MINI ROUND

200-meter run

5 dumbbell box step-overs

– Use 2 dumbbells at workout load.

WORKOUT

Metcon (Time)

RX

7 rounds for time:

200-m run

10 DB box step-overs (10/15 kg) (51/61 cm)

– Use two dumbbells.

INTERMEDIATE

7 rounds for time:

200-m run

10 DB box step-overs (7.5/10 kg) (51/61 cm)

– Use two dumbbells.

BEGINNER

5 rounds for time:

200-m run

10 alternating walking lunges

SKILL WORK

Accumulate:

25 strict pull-ups

– Advanced athletes add load.

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

200-meter run or ski

1 set:

10 jumping jacks

10 alternating Spiderman stretch + reaches

10 push-ups to downward dog

10 alternating Samson lunges

10 reverse lunges

10 jumping jacks

10 alternating scorpion stretches

10 air squats

PLANK TAP RELAY GAME | 7:00

SPECIFIC WARMUP

KNEES-TO-ELBOWS | 8:00

Setup

5 kip swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

3-5 knees-to-elbows

RUSSIAN KETTLEBELL SWING | 3:00

1 round:

6 kettlebell deadlifts

6 kettlebell swings hip height

6 Russian kettlebell swings

– Rest :30 between movements.

WORKOUT PREP

2 rounds:

3 knees-to-elbows

4 hand-release push-ups

5 Russian kettlebell swings (53/70 lb)

WORKOUT

Metcon (Time)

RX

27-21-15

Knees-to-elbows

Hand-release push-ups

Russian KB swings (24/32 kg)

INTERMEDIATE

21-15-9

Knees-to-armpits

Hand-release push-ups

Russian KB swings (24/32 kg)

BEGINNER

15-12-9

Hanging knee raises

Push-ups from the knees

Russian KB swings (8/12 kg)

SKILL WORK

200-ft single-arm overhead kettlebell walk

– Use your workout weight.

– Switch arms as needed.

COOL DOWN

1:00 doorway pec stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

:45 row

6 Samson stretch lunges

10 step-ups

5 med-ball squats

5 wall-ball shots

SPECIFIC WARMUP

BOX JUMP | 3:00

3 box jumps, slow

3 box jumps, moderate

3 box jumps, fast

DEADLIFT | 5:00

:30 setup hold

5 deadlifts

5 deadlifts

5 deadlifts

BUILD-UP

3 sets:

150-meter row

3 box jumps

5 deadlifts

– Rest 1:00 between sets.

– Build to workout load.

WORKOUT

Kelly Brown (Time)

5 Rounds for time of:

Row 440 m

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box

♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here
EVERYONE WILL SCALE THE WB WEIGHT TODAY

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

CrossFit Montgomery – CF

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 plate ground-to-overheads

10 plate counterbalance squats

10 ring rows

100-meter run

1 set:

10 plate ground-to-overheads

10 plate counterbalance squats

10 ring rows

200-meter run

SPECIFIC WARMUP

KIPPING PULL-UP | 6:00

:20 kip swings

3 kip swings + 3 big kips

1-3 strict pull-ups

3 kipping pull-ups with a hold

3-5 kipping pull-ups

PULL-UP TEST | 2:00

1 set:

5-10 unbroken kipping pull-ups

THRUSTER | 12:00

5 front squats

5 push presses

5 thrusters

5 top-to-top thrusters

2 sets:

5 thrusters

– Rest 1:00 between sets.

Test:

10 unbroken thrusters (workout weight)

WORKOUT

Daniel (Time)

For Time

50 Pull-Ups

400 meter Run

21 Thrusters (95/65 lb)

800 meter Run

21 Thrusters (95/65 lb)

400 meter Run

50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
INTERMEDIATE

For time:

25 pull-ups or jumping pull-ups

400-m run

15 thrusters (45/65 lb)

400-m run

15 thrusters

400-m run

25 pull-ups or jumping pull-ups

BEGINNER

For time:

25 jumping pull-ups or ring rows

200-m run

15 thrusters (35/45 lb)

400-m run

15 thrusters

200-m run

25 jumping pull-ups or ring rows

– 20:00 time cap.

COOL DOWN

1 set:

:30 kneeling quad stretch/side

:30 standing calf stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

RUNNING + DYNAMIC WARM-UP | 6:00

1 set:

200-meter run

:10 jumping jacks

5 push-ups

:10 jumping jacks

10 air squats

:10 jumping jacks

5 push-ups

:10 jumping jacks

10 air squats

PIZZA DELIVERY GAME | 12:00

6 sets x :60 pizza delivery game

Perform :60 dynamic stretches between each set of the game:

Alternating elbow-to-insteps

Alternating single-leg V-ups

Push-ups to downward dog

Leg swings/side

SPECIFIC WARMUP

BURPEES TO A TARGET | 6:00

Hand and foot placement

Transition into next rep

Steady gaze

Fast cycling

WORKOUT PREP

1 set:

:30 burpees to a target

– Partner athletes up and have them take turns and count reps.

WORKOUT

Metcon (Time)

RX

For time:

100 burpees to a target

– Target 6 inches above reach.

SCORE:

TOTAL TIME

INTERMEDIATE

For time:

75 burpees to a target

– Target 6 inches above reach.

SCORE:

TOTAL TIME

BEGINNER

For time:

50 burpees to a target

– Target at the fingertips when arms are overhead.

COOL DOWN

1 set:

:30 figure-4 stretch/side

:30 seated pike stretch