Month: July 2024

CrossFit Montgomery – CF

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GENERAL WARMUP

100m run

:25 plank hold Hollow body position.

100m run

:25 plank hold shoulder taps Maintain rigid body position.

100m run

:25 push-ups from the knees Chest touches the floor.

100m run

:25 push-ups Shoulders stay in line with the hips through full range of motion.

100m run

SKILL WORK

Low-ring muscle-up | 5:00

3-5 ring dips Range of motion: Jump up to a ring support hold. Lower the shoulders until they’re below the elbows, then press the rings down toward the floor until the elbows are straight.

3 kneeling false grip ring rows False grip + torso position: Maintain a false grip, lean back, and pull until the rings touch your sternum.

3 kneeling muscle-up transitions Range of motion: Pull to the sternum, rotate your chest forward and hips back until the rings are in your armpits, then press out of the dip.

1-3 low-ring muscle-ups Increased difficulty: Walk the feet further forward to increase the difficulty or lift the legs into an L-sit.

Skill work | 10:00

Beginner: False grip ring rows + foot-assisted ring dips

Intermediate: Low-ring transition variations

Advanced: L-sit muscle-ups

On a 10:00 clock:

Low-ring muscle-up practice

SPECIFIC WARMUP

Push-up variations | 7:00

3-5 push-ups

3-5 hand-release push-ups

3 pike push-ups (floor)

3 pike push-ups (box)

MINI ROUND

100m run

5 pike push-ups

5 hand-release push-ups

5 push-ups

– Use workout variations.

Metcon (Time)

RX

For time:

400-m run

20 pike push-ups (20/24 in)

400-m run

35 hand-release push-ups

400-m run

50 push-ups

400-m run

Intermediate

For time:

400-m run

20 pike push-ups (floor)

400-m run

25 hand-release push-ups

400-m run

30 push-ups

400-m run

Beginner

For time:

300-m run

15 DB shoulder presses (15/20 lb)

300-m run

20 hand-release push-ups from the knees

300-m run

25 push-ups from the knees

300-m run

COOL DOWN

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball front delt mash/side

WORKOUT

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

1 round:

200-meter jog, slow

Skipping high knees

Butt kickers

Lateral jumping jacks/side

Karaoke/side

Bear crawl

Backward bear crawl

200-meter run, faster

– 25 ft out and back of each drill.

1 round:

10 PVC pass throughs

10 scap pull-ups

10 PVC behind-the-neck presses

10 kip swings

10 PVC around the worlds

SPECIFIC WARMUP

ROPE CLIMB | 8:00

2 pull-to-stands

3 standing single-leg knee raises

3 hanging single-leg knee raises

2 bite-to-stands

1-2 rope climbs

HANG POWER SNATCH | 10:00

Setup

6 dip-shrugs

6 high hang muscle snatches

6 hang power snatches

SKILL WORK

Hang Power Snatch (3 Rep )

On a 10:00 clock:

3 hang power snatches

– Build to a heavy set of 3 reps.

MINI ROUND

1 hang power snatch

1 rope climb

100-meter run

– Use workout variations.

Metcon (Time)

RX

3 rounds for time:

10 hang power snatches (65/95 lb)

2 rope climbs

200-m run

INTERMEDIATE

3 rounds for time:

10 hang power snatches (55/75 lb)

2 partial rope climbs

200-m run

BEGINNER

3 rounds for time:

10 hang power snatches (35/45 lb)

4 pull-to-stands

100-m run

COOL DOWN

1:00 lacrosse ball foot mash/side

:30 scorpion stretch/side

WORKOUT

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

PLANK TAP RELAY GAME | 8:00

Each athlete must touch each object twice.

You can increase the difficulty of the game by increasing from 2 touches to 4 touches.

On a 5:00 clock:

Plank tap relays

SPECIFIC WARMUP

DEADLIFT | 8:00

Hands outside shoulder width

Feet between hips and shoulder-width

Shoulders slightly in front of the bar

Neutral spine

Weight in the heel

WORKOUT PREP

3 sets:

:20 plank hold

:20 single-dumbbell box step-ups

:20 deadlifts

– Rest 1:00 between sets.

– Build to workout load.

Metcon (4 Rounds for reps)

RX

4 rounds for reps:

1:00 plank hold

1:00 single-DB box step-ups (20/24 in) (35/50 lb)

1:00 deadlifts (155/225 lb)

INTERMEDIATE

4 rounds for reps:

1:00 plank hold

1:00 single-DB box step-ups (20/24 in) (20/35 lb)

1:00 deadlifts (105/155 lb)

BEGINNER

4 rounds for reps:

1:00 plank hold

1:00 unweighted box step-ups (12/20 in)

1:00 deadlifts (65/95 lb)
– No rest between rounds.

– 1 second of plank = 1 rep (max 55 reps)

– Enter 3 scores (Total plank, steps, DL)

SKILL WORK

1 set:

Max-effort L-sit hold

– Rest as needed.

2 sets:

L-sit hold for 50% of your max-effort

– Rest as needed.

COOL DOWN

1:30 couch stretch/leg

WORKOUT

CrossFit Montgomery – CF

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GENERAL WARMUP

PLANK TAP RELAY GAME | 8:00

Each athlete must touch each object twice.

You can increase the difficulty of the game by increasing from 2 touches to 4 touches.

On a 5:00 clock:

Plank tap relays

SPECIFIC WARMUP

DEADLIFT | 8:00

Hands outside shoulder width

Feet between hips and shoulder-width

Shoulders slightly in front of the bar

Neutral spine

Weight in the heel

WORKOUT PREP

3 sets:

:20 plank hold

:20 single-dumbbell box step-ups

:20 deadlifts

– Rest 1:00 between sets.

– Build to workout load.

Metcon (3 Rounds for reps)

RX

4 rounds for reps:

1:00 plank hold

1:00 single-DB box step-ups (20/24 in) (35/50 lb)

1:00 deadlifts (155/225 lb)

INTERMEDIATE

4 rounds for reps:

1:00 plank hold

1:00 single-DB box step-ups (20/24 in) (20/35 lb)

1:00 deadlifts (105/155 lb)

BEGINNER

4 rounds for reps:

1:00 plank hold

1:00 unweighted box step-ups (12/20 in)

1:00 deadlifts (65/95 lb)
– No rest between rounds.

– 1 second of plank = 1 rep (max 55 reps)

– Enter 3 scores (Total plank, steps, DL)

SKILL WORK

1 set:

Max-effort L-sit hold

– Rest as needed.

2 sets:

L-sit hold for 50% of your max-effort

– Rest as needed.

COOL DOWN

1:30 couch stretch/leg

WORKOUT

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

:30 single-unders

:30 plank shoulder taps

10 ring rows

10 air squats

– Hold the bottom of each air squat for :02.

SPECIFIC WARMUP

HANDSTAND WALK | 7:00

10 pike shoulder taps

:20 handstand hold

10 handstand shoulder taps

3:00 handstand walk practice

DUMBBELL SQUATS | 4:00

5 dumbbell goblet squats

5 double-dumbbell front squats

5 double-dumbbell front squats

DOUBLE-UNDERS | 3:00

:20 power singles

:20 single-single-double

:20 double-unders

PULL-UPS | 3:00

10 scap pull-ups

1-3 strict pull-ups

1-3 strict pull-ups

MINI ROUND

8 double-dumbbell front squats

20 double-unders

3 strict pull-ups

25-ft handstand walk

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

15 double-DB front squats (35/50 lb)

50 double-unders

12 strict pull-ups

50-ft handstand walk

– 5 ft of handstand walking = 1 rep.

INTERMEDIATE

AMRAP 20:

15 double-DB front squats (20/35 lb)

30 double-unders

8 banded strict pull-ups

30 handstand shoulder taps

BEGINNER

AMRAP 20:

10 double-DB front squats (10/15 lb)

30 single-unders

8 ring rows

30 pike shoulder taps

– 2 shoulder taps = 1 rep.

COOL DOWN

Accumulate:

1:00 saddle stretch

1:00 child’s pose stretch

WORKOUT

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

1:00 row, bike, or ski

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

10 lying toes-to-bars

1 set:

1:00 row, bike, or ski

10 good mornings

10 hanging knee raises

1 set:

1:00 row, bike, or ski

20 mountain climbers

10 kipping knee raises

1 set:

1:00 row, bike, or ski

10 jumping squats

10 toes-to-bar reps or attempts

SPECIFIC WARMUP

POWER CLEAN | 6:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

SKILL WORK

Hang Power Clean (EMO 10M)

MINI ROUND

1 set:

3 power cleans

6 toes-to-bars

– Use workout load and variation.

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

5 power cleans (135/205 lb)

10 toes-to-bars

INTERMEDIATE

AMRAP 10:

5 power cleans (105/155 lb)

10 toes-to-bars

BEGINNER

AMRAP 10:

5 power cleans (65/95 lb)

10 hanging knee raises

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

WORKOUT

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

1:00 row, bike, or ski

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

10 lying toes-to-bars

1 set:

1:00 row, bike, or ski

10 good mornings

10 hanging knee raises

1 set:

1:00 row, bike, or ski

20 mountain climbers

10 kipping knee raises

1 set:

1:00 row, bike, or ski

10 jumping squats

10 toes-to-bar reps or attempts

SPECIFIC WARMUP

POWER CLEAN | 6:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

SKILL WORK

Hang Power Clean (EMO 10M)

MINI ROUND

1 set:

3 power cleans

6 toes-to-bars

– Use workout load and variation.

Metcon (Time)

RX

AMRAP 10:

5 power cleans (135/205 lb)

10 toes-to-bars

INTERMEDIATE

AMRAP 10:

5 power cleans (105/155 lb)

10 toes-to-bars

BEGINNER

AMRAP 10:

5 power cleans (65/95 lb)

10 hanging knee raises

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

WORKOUT