Month: August 2024
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
200-meter row
10 plate good mornings
10 plate push presses
10 counterbalance plate squats
SPECIFIC WARMUP
Deadlift | 4:00
:20 setup hold
10 deadlifts
Hang power clean | 4:00
5 hang muscle cleans
10 hang power cleans
Squat clean thruster | 5:00
3 squat cleans
3 wide-stance push presses
3 thrusters
5 squat clean thrusters
BUILD-UP
1 set:
1 thruster
1 hang squat clean
1 hang power clean
1 deadlift
– Empty barbell.
1 set:
1 thruster
1 hang squat clean
1 hang power clean
1 deadlift
– Use thruster workout weight.
1 set:
1 hang squat clean
1 hang power clean
1 deadlift
– Add load from previous round (sub-clean load).
1 set:
1 hang squat clean
1 hang power clean
1 deadlift
– Use clean workout weight.
1 set:
3 deadlifts
– Add load from previous round (sub-deadlift load).
1 set:
3 deadlifts
– Deadlift workout weight.
Test | 4:00
1 set:
6 unbroken deadlifts (heaviest weight)
4 unbroken hang power cleans (middle weight)
2 squat clean thrusters (lightest weight)
WORKOUT
PIT STOP (Time)
rx
For time:
21 deadlifts (225/315 lb)
15 hang power cleans (155/225 lb)
9 squat clean thrusters (85/135 lb)
intermediate
For time:
21 deadlifts (125/175 lb)
15 hang power cleans (95/135 lb)
9 squat clean thrusters (65/95 lb)
beginner
For time:
21 deadlifts (75/105 lb)
15 hang power cleans (55/75 lb)
9 squat clean thrusters (35/45 lb)
COOL DOWN
1:00 pigeon pose/side
CrossFit Montgomery – CF
GENERAL WARMUP
:30 alternating back rack lunges PVC
:30 inchworms
:30 air squats
:30 push-ups
:30 PVC good mornings
:30 alternating plank reach throughs
:30 PVC pass-throughs
:30 burpees
SPECIFIC WARMUP
Wall walk | 8:00
:30 shoulder taps Rigid body position.
:30 shoulder taps in pike Legs straight and hips stacked close to shoulders.
:30 partial wall walks Arms press into the ground hard.
1:00 wall walks or inchworms
WORKOUT PREP
2 sets:
50-meter double-kettlebell farmers carry
1 wall walk
– Rest 1:00 between sets.
– Use workout variations.
WORKOUT
Metcon (Time)
rx
10 rounds for time:
100-m double-KB farmers carry (35/53 lb)
3 wall walks
intermediate
10 rounds for time:
100-m double-KB farmers carry (26/35 lb)
2 wall walks
beginner
10 rounds for time:
50-m double-KB farmers carry (18/26 lb)
3 inchworm + push-ups
SKILL WORK
Metcon (Checkmark)
25 single-kettlebell Russian swings/arm
– Use workout weight.
COOL DOWN
1:00 double-forearm stretch
1:00 doorway pec stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 PVC pass-throughs
10 torso twists/direction
10 leg swings/leg
10 lateral leg swings/leg
200-meter run
1 set:
10 PVC pass-throughs
10 scap pull-ups
10 ring rows
10 scap push-ups
10 push-ups
200-meter run
SPECIFIC WARMUP
Bar muscle-up | 12:00
10 kip swings
3 kip swings + 3 kips
3-5 kipping pull-ups
3-5 chest-to-bar pull-ups
2 climbing pull-up drill
3:00 bar muscle-up practice
MINI ROUND
1 set:
200-meter run
3 pull-ups
2 chest-to-bar pull-ups
1 bar muscle-up
– Use workout variations.
WORKOUT
Metcon (Time)
rx
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
intermediate
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up
beginner
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups
SKILL WORK
Metcon (Checkmark)
Accumulate:
50 hand-release push-ups
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/arm
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 PVC pass-throughs
10 torso twists/direction
10 leg swings/leg
10 lateral leg swings/leg
200-meter run
1 set:
10 PVC pass-throughs
10 scap pull-ups
10 ring rows
10 scap push-ups
10 push-ups
200-meter run
SPECIFIC WARMUP
Bar muscle-up | 12:00
10 kip swings
3 kip swings + 3 kips
3-5 kipping pull-ups
3-5 chest-to-bar pull-ups
2 climbing pull-up drill
3:00 bar muscle-up practice
MINI ROUND
1 set:
200-meter run
3 pull-ups
2 chest-to-bar pull-ups
1 bar muscle-up
– Use workout variations.
WORKOUT
Metcon (5 Rounds for time)
rx
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
intermediate
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up
beginner
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups
SKILL WORK
Metcon (Checkmark)
Accumulate:
50 hand-release push-ups
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/arm
CrossFit Montgomery – CF
GENERAL WARMUP
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Kang squats
10 jumping jacks
10 push-ups
10 jumping jacks
10 burpees
Jump-rope warm-up | 6:00
:30 each of:
Single-unders
Single-under jog in place
Single-under jump front to back
Single-under jump side-to-side
Single-under left leg
Single-under right leg
Double-under attempts
SPECIFIC WARMUP
Wall-ball shot progression | 10:00
10 med-ball front squats
10 med-ball push presses
5 wall-ball shots, pause between reps
5 wall-ball shots, no pause
WORKOUT PREP
2 sets:
5 wall-ball shots
:30 double-unders
– Rest 1:00 between sets.
– Use workout variations.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
rx
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (14/20 lb) (9/10 ft)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
intermediate
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (9/10 ft)
:15 double-under attempts
– After each completed round, add 5 wall-ball shots and :15 of double-under attempts.
beginner
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (8/9 ft)
15 single-unders
– After each completed round, add 5 wall-ball shots and 15 single-unders.
SKILL WORK
4 sets:
:20 Russian twist (with med-ball)
:10 rest
:20 flutter kicks
:10 rest
COOL DOWN
2 rounds:
:30 calf roll/side
:30 quad smash/side