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 (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

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 9:00

Run 200 meters

AMRAP 6:

:20 jumping jacks

10 sumo stance good mornings

10 alternating scorpion stretches

10 air squats

SPECIFIC WARMUP

ROWING EFFICIENCY PRACTICE | 12:00

Set 1: Focus on sitting up tall on the rower. Athletes should identify their split time as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

Set 2: At 15-20 strokes per minute pace, notice your split time. This should be a lower number.

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

Set 3: At 20-25 strokes per minute pace, notice your split time. 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 (20-25 strokes per minute pace)

Set 4: At 25-30 strokes per minute pace, notice your split time. 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 (25-30 strokes per minute pace)

Set 5: Athlete’s choice of pace.

15 pulls on the rower

WORKOUT

Metcon (Time)

RX

For time:

800/1,000-m row

– Rest 4:00

600/750-m row

– Rest 3:00

400/500-m row

– Rest 2:00

200/250-m row

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

400/500-m row

– Rest 4:00

300/400-m row

– Rest 3:00

200/300-m row

– Rest 2:00

100/200-m row

SKILL WORK

Accumulate:

30 GHD hip extensions

COOL DOWN

3 sets:

:30 standing straddle stretch

:30 alternating scorpion stretch