Month: July 2024
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
2:00 slow run, bike, row, or ski
2 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC overhead squats
10 PVC behind-the-neck shoulder presses
SPECIFIC WARMUP
SNATCH | 12:00
Setup
6 deadlifts to mid-thigh
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 hang squat snatches
6 squat snatches
6 power snatches
LOAD UP
3 sets:
6 unbroken power snatches
– Build up in each set to workout load.
WORKOUT
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
INTERMEDIATE
For time:
30 power snatches (65/95 lb)
BEGINNER
For time:
30 power snatches (35/45 lb)
SKILL WORK
Snatch (On an 8:00 clock:
Build to a heavy 1-rep snatch
– Power or squat.)
COOL DOWN
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
CrossFit Montgomery – CF
Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP:
10 STOH (125/85)
10 T2B
10 Alternating Lunges
*Every 3 Minutes starting at 0:00 Run 100m
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 air squats
:30 shuttle run (slow)
1 set:
10 arm circles forward
10 arm circles backward
10 Superman arch-ups
10 wide stance air squats
:30 shuttle run (moderate)
1 set:
10 barbell bent-over rows
10 barbell good mornings
10 sumo stance squats
:30 shuttle run (fast)
SPECIFIC WARMUP
SUMO DEADLIFT HIGH PULL | 8:00
5 sumo deadlifts
5 deadlift-shrugs
5 sumo deadlift high pulls
10 sumo deadlift high pulls
LOADING
2 sets:
5 unbroken sumo deadlift high pulls
MINI ROUND
3 shuttle runs
9 sumo deadlift high pulls
3 shuttle runs
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 9:
12 sumo deadlift high pulls (65/95 lb)
6 shuttle runs
INTERMEDIATE
AMRAP 9:
12 sumo deadlift high pulls (45/55 lb)
6 shuttle runs
BEGINNER
AMRAP 9:
12 sumo deadlift high pulls (35/45 lb)
4 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
SKILL WORK
Metcon (Distance)
On a 8:00 clock:
6 attempts at a max-distance broad jump
COOL DOWN
1:00 doorway pec stretch/side
1:00 couch stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
400-meter run (sub a 500-meter ski, row, or bike to accommodate running limitation)
1 round:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 up-downs
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 burpees
10 alternating scorpion stretches
10 air squats
10 burpee broad jumps
SPECIFIC WARMUP
HANG POWER CLEAN | 5:00
6 hang muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
SKILL WORK
Hang Power Clean (2 rep)
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.
MINI ROUND
1 set:
10 hang power cleans
10 bar-facing burpees
WORKOUT
Metcon (Time)
RX
3 rounds for time:
30 hang power cleans (75/115 lb)
30 bar-facing burpees
INTERMEDIATE
3 rounds for time:
30 hang power cleans (55/75 lb)
30 bar-facing burpees
BEGINNER
3 rounds for time:
20 hang power cleans (35/45 lb)
20 bar-facing burpees
COOL DOWN
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
PARTNER ROWLING WARM-UP | 10:00
Teams of two: Athletes alternate work and rest.
Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower.
Each athlete will aim to row 100 meters three times.
On a 6:00 clock:
Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement (no more than 10 reps).
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Penalties by round:
Scap pull-ups or ring rows
Kip swings
Kipping pull-ups or butterfly pull-ups
SPECIFIC WARMUP
SINGLE-LEG SQUAT | 7:00
:20 reverse lunges
:20 reverse lunges with foot on plate
:30 single-leg squats to a box
:30 single-leg squats on a box
:30 single-leg squat attempts
HANDSTAND PUSH-UP | 7:00
:20 pike push-ups
:20 pike push-up or pike hold on box
:30 handstand hold
1:00-2:00 handstand push-up practice
BUILD-UP
1 round:
2 handstand push-ups or scaling option
4 single-leg squats or scaling option
8 pull-ups or scaling options
WORKOUT
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
INTERMEDIATE
AMRAP 20:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups
BEGINNER
AMRAP 20:
5 push-ups from the knees
10 reverse lunges
10 jumping pull-ups
– Rest :30 between rounds.
COOL DOWN
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts