Month: August 2024

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

15 unweighted good mornings

10 alternating Spiderman lunges

15 air squats

:20 burpees

SPECIFIC WARMUP

Squat clean | 8:00

3 dip-drive-shrugs

3 dip-drive-high pulls

3 hang muscle cleans

5 front squats

5 hang squat cleans

5 squat cleans

SKILL WORK

Hang Squat Clean

EMOM 8:

3 hang squat cleans

– Work to a heavy 3-rep for the day.

SPECIFIC WARMUP

Lateral burpee over the bar | 2:00

3 lateral burpees over the bar

4 lateral burpees over the bar

MINI ROUND

5 unbroken squat cleans

5 lateral burpees over the bar

3 squat cleans (unbroken or fast singles)

– Use workout variations.

Metcon (Time)

rx

18-15-12-9-6-3 reps for time:

Squat cleans (95/135 lb)

Lateral burpees over the bar

intermediate

18-15-12-9-6-3 reps for time:

Squat cleans (65/95 lb)

Lateral burpees over the bar

beginner

12-10-8-6-4-2 reps for time:

Hang squat cleans (35/45 lb)

Lateral up-down bar step-overs

WORKOUT

COOL DOWN

1-2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

:30 elbow-to-instep/side

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

20 jumping jacks

10 scap pull-ups

10 box step-ups

10 PVC pass-throughs

20 jumping jacks

10 scap pull-ups

10 box step-ups

10 PVC around the worlds

20 jumping jacks

10 scap pull-ups

10 box jumps

10 PVC behind-the-neck snatch grip presses

SPECIFIC WARMUP

Box jump-over | 6:00

Progression Focus

6 alternating box step-ups

6 alternating box step up and overs

6 box jump-overs

Hang power snatch | 8:00

6 dip-drive-shrugs

6 hang muscle snatches

6 snatch drops

6 hang power snatches

6 hang power snatches

Chest-to-bar pull-up | 6:00

5 kip swings + 3 kips

5 kipping pull-ups

3 chest-to-bar pull-ups

1:00 chest-to-bar pull-up practice

MINI ROUND

5 box jump-overs

4 hang power snatches

3 chest-to-bar pull-ups

– Use workout variations.

WORKOUT

Metcon (Time)

rx

For time:

50 box jump-overs (20/24 in)

40 hang power snatches (55/75 lb)

30 chest-to-bar pull-ups

– Step down from the box.

intermediate

For time:

50 box jump-overs (20/24 in)

30 hang power snatches (55/75 lb)

30 pull-ups

– Step down from the box.

beginner

For time:

40 box step-overs (12/20 in)

30 hang power snatches (35/45 lb)

20 ring rows

– Step down from the box.

COOL DOWN

1:00 scorpion stretch/side

1:00 banded overhead external rotation 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:

30 jumping jacks

:10 Samson stretch/leg

5-10 ring rows or 1-5 strict pull-ups

5-10 push-ups from the knees or toes

10 alternating forward lunges, walking lunges, or jumping lunges

SPECIFIC WARMUP

Running | 5:00

:20 running position drill/leg

:20 pulling in place drill/leg

10 change in support drills

2 x running falling forward drill

Running practice | 5:00

EMOM 4:

100-meter run

Russian kettlebell swing | 5:00

10 kettlebell deadlifts

10 low kettlebell swings

5 Russian kettlebell swings

10 Russian kettlebell swings

MINI ROUND

10 Russian kettlebell swings

200-meter run

WORKOUT

Metcon (Time)

rx

5 rounds for time:

20 Russian KB swings (53/70 lb)

400-m run

intermediate

5 rounds for time:

20 Russian KB swings (35/53 lb)

400-m run

beginner

5 rounds for time:

10 Russian KB swings (18/26 lb)

200-m run

COOL DOWN

200-meter cooldown walk

1:00 foam roll t-spine

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:

200-meter jog

20 mountain climbers

20 alternating plank shoulder taps

20 jumping jacks

5 push-ups

SPECIFIC WARMUP

Bench press | 6:00

5 pause bench presses

5 bench presses

Spotting | 2:00

Build-up | 4:00

2 sets:

5 bench presses

– Rest 1:00-1:30 between sets.

– Build in load.

HEAVY DAY

rx

For load:

10-10-10-10-10

Bench press

intermediate

Same as Rx’d

beginner

With a light load:

10-10-10-10-10

Bench press

Bench Press (5 x 10)

SKILL WORK

8 sets:

:20 double-unders

:10 rest

COOL DOWN

1 set:

1:00 doorway pec stretch/side

1:00 couch 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

2 sets:

:30 unweighted good mornings

5-10 single-leg toe touches/leg

5 elbow-to-instep/leg

5-10 step back lunges/leg

3 sets:

:30 row (easy pace)

:20 row (moderate pace)

:10 row (fast pace)

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 heels

SKILL WORK

Deadlift (5 Rep)

On a 10:00 clock:

Build to a heavy 5-rep deadlift

MINI ROUND

2 sets:

:30 row for calories

5 deadlifts

– Rest 1:00 between sets.

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

15-calorie row

10 deadlifts (125/185 lb)

INTERMEDIATE

AMRAP 10:

15-calorie row

10 deadlifts (95/135 lb)

BEGINNER

AMRAP 10:

10-calorie row

10 deadlifts (55/75 lb)

COOL DOWN

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

WORKOUT

CrossFit Montgomery – CF

Metcon (Time)

BUY-IN: 15 WALL WALKS

50 S-DB STEP-UPS (50/35)(20/16)

200M 2-DB OH CARRY

50 T2B

200M 2-DB OH CARRY

50S-DB WALKING LUNGES

200M 2-DB OH CARRY

50 ALT.S-DB SNATCH

200M 2-DB OH CARRY