Month: August 2024

CrossFit Montgomery – CF

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GENERAL WARMUP

2 rounds:

2:00 row

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 single-leg toe touches

SPECIFIC WARMUP

RUSSIAN KETTLEBELL SWING | 6:00

10 kettlebell deadlifts

10 low kettlebell swings

5 Russian kettlebell swings

10 Russian kettlebell swings

DOUBLE-UNDERS | 8:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

MINI ROUND

6 Russian kettlebell swings

10 double-unders

– Use workout variations.

WORKOUT

Metcon (Time)

RX

For time:

30 Russian KB swings (35/53 lb)

150 double-unders

30 Russian KB swings

150 double-unders

30 Russian KB swings

INTERMEDIATE

For time:

20 Russian KB swings (35/53 lb)

75 double-unders

20 Russian KB swings

75 double-unders

20 Russian KB swings

BEGINNER

For time:

20 Russian kettlebell swings (18/26 lb)

50 single-unders

20 Russian kettlebell swings

50 single-unders

20 Russian kettlebell swings

SKILL WORK

4 sets:

6 alternating Turkish get-ups

– Rest 1:00 between sets.

– Use a single dumbbell.

COOL DOWN

Accumulate:

1:00 foam roll upper back

1:00 calf wedge stretch/side

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

10 alternating Samson stretches

10 inch worms

10 alternating plank reach-throughs

10 alternating Cossack squats

10 hand-release push-ups

10 air squats

20 mountain climbers

20 high knees

20 butt kickers

1 set:

100-meter run (easy)

10 med-ball front squat

1 set:

100-meter run (moderate)

10 med-ball push presses

1 set:

100-meter run (fast)

10 wall-ball shots

SPECIFIC WARMUP

HANDSTAND PUSH-UP | 10:00

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

WORKOUT PREP

2 sets:

5 up-downs

5 handstand push-ups

5 wall-ball shots

– Rest :30 between sets.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:

200-m run

10 handstand push-ups

15 wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

AMRAP 15:

200-m run

5 pike handstand push-ups

10 wall-ball shots (14/20 lb) (9/10 ft)

BEGINNER

AMRAP 15:

200-m run

6 dumbbell push presses (15/20 lb)

9 wall-ball shots (10/14 lb) (8/9 ft)

COOL DOWN

Accumulate:

20 reach, roll and lift

1:00 couch stretch/side

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

10 PVC pass-throughs

10 PVC good mornings

5 PVC overhead squats to above parallel

10 alternating box step-ups

5 box jumps

SPECIFIC WARMUP

POWER SNATCH | 8:00

:20 setup hold

5 deadlift-shrugs

5 muscle snatches

10 hang power snatches

10 power snatches

SKILL WORK

EMOM 15:

1 power snatch

– Build in load every 3:00.

Power Snatch (1 REP)

WORKOUT PREP

1 set:

5 box jumps, slow

10 empty bar hang power snatches

1 set:

5 box jumps, fast

5 hang power snatches (light)

1 set:

7 box jumps, fast

7 hang power snatches (workout weight)

WORKOUT

Metcon (Time)

RX

For time:

21-15-9

Hang power snatches (75/115 lb)

Box jumps (20/24 in)

INTERMEDIATE

For time:

21-15-9

Hang power snatch (65/95 lb)

Box jumps (20/24 in)

– Step down from the box.

BEGINNER

For time:

12-9-6

Hang power snatch (35/45 lb)

Plate jumps (4/8 in)

– Step down from the plate.

COOL DOWN

Accumulate:

1:00 foam roll calves

1:00 foam roll quads

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

2 rounds:

:30 bike easy pace

:20 bike moderate pace

:10 bike fast pace

:10 rest

2 rounds:

10 band pull-aparts

10 plank shoulder taps

10 air squats

10 scap pull-ups

SPECIFIC WARMUP

SINGLE-LEG SQUAT | 6:00

6 reverse lunges

6 hook-behind-heel squats

6 single-leg squats to a target

6 single-leg squats

PULL-UP | 5:00

5 kip swings

3 kip swings + 3 kips

5 kipping pull-ups

PUSH-UP | 3:00

5 push-ups from the knees

5 tempo push-ups

5 push-ups

MINI ROUND

2 single-leg squats

4 pull-ups

6 push-ups

100-meter bike

– Use workout variations.

WORKOUT

Metcon (Time)

RX

4 rounds for time:

10 single-leg squats

20 pull-ups

30 push-ups

1000-m bike

INTERMEDIATE

4 rounds for time:

10 ankle-wrapped single-leg squats

15 pull-ups

20 push-ups

1000-m bike

BEGINNER

4 rounds for time:

10 reverse lunges

10 ring rows

10 push-ups, from the knees as needed

1000-m bike

COOL DOWN

Accumulate:

1:00 foam roll calves/side

1:00 foam roll lats/side

1:00 bent-arm pec stretch/side

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

1:00 25-ft shuttle runs

:40 air squats

:20 up-downs

SPECIFIC WARMUP

Deadlift | 2:00

Setup:

Hands at shoulder width.

Feet between hips and shoulder-width.

Shoulders slightly in front of the bar.

Arch chest up to maintain the lumbar curve.

Heels down.

1 set:

10 deadlifts

Shoulder press | 2:00

Setup:

Standing up tall with feet under the hips.

Bar in the rack position.

Hands outside the shoulders.

Full grip on the bar.

Elbows in front of the bar.

1 set:

10 shoulder presses

Back squat | 2:00

Setup:

Standing tall and fully extended

Bar in the back-rack position.

Feet should be at or slightly wider than shoulder-width apart.

Core braced.

1 set:

10 back squats

BUILD-UP

3 sets:

3-5 reps back squats

WORKOUT

intermediate

Same as Rx’d

beginner

For completion:

3-3-3 back squat

3-3-3 shoulder press

3-3-3 deadlift

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

COOL DOWN

Accumulate:

1:00 foam roll glute/side

1:00 figure-4 stretch/side

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

:30 row (easy pace)

:30 hollow hold

1 set:

:30 row (moderate pace)

10 hanging knee raises

1 set:

:30 row (fast pace)

10 knees-to-chest

1 set:

:30 row (fast pace)

10 toes-to-bars

SPECIFIC WARMUP

SNATCH + OVERHEAD SQUAT | 8:00

Setup

3 deadlifts to mid-thigh

3 deadlift-shrugs

3 power snatches

3 overhead-squat initiations

6 overhead squats

3 hang squat snatches

3 snatches

LOAD UP

3 sets:

1 snatch + 3 overhead squats

WORKOUT

Metcon (5 Rounds for reps)

RX

2:00 at each station for 5 rounds:

A) :30 max-reps toes-to-bars

B) :30 max-reps overhead squats (95/135 lb)

C) :30 max-cal row

INTERMEDIATE

2:00 at each station for 5 rounds:

A) :30 max-reps toes-to-bars

B) :30 max-reps overhead squats (75/115 lb)

C) :30 max-cal row

BEGINNER

2:00 at each station for 5 rounds:

A) :30 max-reps hanging leg raises

B) :30 max-reps overhead squats (35/45 lb)

C) :30 max-cal row

COOL DOWN

:30 couch stretch/side

:30 hamstring stretch/side

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

:30 row (easy pace)

:30 hollow hold

1 set:

:30 row (moderate pace)

10 hanging knee raises

1 set:

:30 row (fast pace)

10 knees-to-chest

1 set:

:30 row (fast pace)

10 toes-to-bars

SPECIFIC WARMUP

SNATCH + OVERHEAD SQUAT | 8:00

Setup

3 deadlifts to mid-thigh

3 deadlift-shrugs

3 power snatches

3 overhead-squat initiations

6 overhead squats

3 hang squat snatches

3 snatches

LOAD UP

3 sets:

1 snatch + 3 overhead squats

WORKOUT

Metcon (5 Rounds for time)

RX

2:00 at each station for 5 rounds:

A) :30 max-reps toes-to-bars

B) :30 max-reps overhead squats (95/135 lb)

C) :30 max-cal row

INTERMEDIATE

2:00 at each station for 5 rounds:

A) :30 max-reps toes-to-bars

B) :30 max-reps overhead squats (75/115 lb)

C) :30 max-cal row

BEGINNER

2:00 at each station for 5 rounds:

A) :30 max-reps hanging leg raises

B) :30 max-reps overhead squats (35/45 lb)

C) :30 max-cal row

COOL DOWN

:30 couch stretch/side

:30 hamstring stretch/side