Month: July 2024
CrossFit Montgomery – CF
GENERAL WARMUP
AMRAP 5:
10 alternating Spiderman stretches
5 strict presses (35/45 lb)
5 up-downs
5 push presses (35/45 lb)
10 alternating plank reach-throughs
SPECIFIC WARMUP
PUSH JERK | 5:00
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 with PVC
5 push jerks with barbell
LOAD UP
3 sets
3 shoulder presses
2 push presses
1 push jerk
Shoulder Press
3-3-3-3-3
Push Press
2-2-2-2-2
Push Jerk
1-1-1-1-1
COOL DOWN
2 sets:
:30 reach, roll, and lift
20 banded pull-aparts
HEAVY DAY
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
400-meter jog
1 set:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 kip swings
1 set:
10 burpees (slow)
10 alternating Samson lunges
10 reverse lunges
5-10 kipping pull-ups
1 set:
10 jumping jacks
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
5-10 chest-to-bar pull-ups
SPECIFIC WARMUP
OVERHEAD SQUAT | 7:00
Setup
3 deadlift-shrugs
3 hang power snatches
3 power snatches
3 overhead-squat initiations
3 above-parallel overhead squats
5 overhead squats
SKILL WORK
Overhead Squat (1 rep from floor)
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.
MINI ROUND
10 chest-to-bar pull-ups
5 overhead squats
– Use workout variations.
WORKOUT
Metcon (Time)
RX
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (125/185 lb)
INTERMEDIATE
3 rounds for time:
15 chest-to-bar pull-ups
10 overhead squats (95/135 lb)
BEGINNER
3 rounds for time:
15 jumping chest-to-bar pull-ups
10 overhead squats (45/65 lb)
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/arm
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 unweighted good mornings
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 inchworm + push-ups
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 walking lunges
SPECIFIC WARMUP
RUNNING DRILLS | 8:00
2 x :20 figure-4 hold/leg
2 x 10 foot pulls/leg
2 x 5 running pulls in place/leg
10-20 changes in support
2 x 25-ft hops forward
BOX JUMP-OVERS | 5:00
6 alternating box step-ups
6 alternating box step up and overs
6 box jump-overs
WORKOUT PREP
2 rounds:
10 box jump-overs
5-calorie row
WORKOUT
Metcon (Time)
RX
100/70-calorie row
100 box jump-overs (20/24 in)
1,000-m run
INTERMEDIATE
75/55-calorie row
75 box jump-overs (20/24 in)
800-m run
BEGINNER
60/35-calorie row
50 box step overs (20/24 in)
800-m run
SKILL WORK
8 sets:
:20 double-unders
:10 rest
COOL DOWN
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 unweighted good mornings
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 inchworm + push-ups
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 walking lunges
SPECIFIC WARMUP
RUNNING DRILLS | 8:00
2 x :20 figure-4 hold/leg
2 x 10 foot pulls/leg
2 x 5 running pulls in place/leg
10-20 changes in support
2 x 25-ft hops forward
BOX JUMP-OVERS | 5:00
6 alternating box step-ups
6 alternating box step up and overs
6 box jump-overs
WORKOUT PREP
2 rounds:
10 box jump-overs
5-calorie row
WORKOUT
Metcon (Time)
RX
100-calorie row
100 box jump-overs (20/24 in)
1,000-m run
INTERMEDIATE
75-calorie row
75 box jump-overs (20/24 in)
800-m run
BEGINNER
60-calorie row
50 box step overs (20/24 in)
800-m run
SKILL WORK
8 sets:
:20 double-unders
:10 rest
COOL DOWN
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 inchworms
10 alternating elbow-to-insteps
10 alternating Cossack squats
PUSH-UPS AND AIR SQUATS | 4:00
3 sets:
:20 push-ups
:10 rest
:20 air squats
:10 rest
SPECIFIC WARMUP
POWER CLEAN | 10:00
6 clean deadlifts
6 muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
LOAD UP
3 sets:
3 touch-and-go power cleans
MINI ROUND
1 round:
3 power cleans
6 push-ups
9 air squats
WORKOUT
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
INTERMEDIATE
5 rounds of AMRAP 3:
3 power cleans (75/115 lb)
6 push-ups
9 air squats
BEGINNER
5 rounds of AMRAP 3:
3 power cleans (55/75 lb)
6 elevated push-ups
9 air squats
– Rest 1:00 between rounds.
COOL DOWN
1:00 double-forearm stretch
1:00 seated hamstring stretch