Day: September 26, 2024

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

15 jumping jacks

10 sit-ups, tuck-ups, or V-ups

5 wide stance inchworm + push-ups

SPECIFIC WARMUP

KNEES-TO-ELBOWS | 5:00

Setup

5 kip swings

2 kip swings + 2 hanging knee raises

2 kip swings + 1-3 knees-to-armpits

3-5 knees-to-elbows

DEADLIFT | 5:00

:20 setup hold

5 deadlifts

5 deadlifts

5 deadlifts

SUMO DEADLIFT HIGH PULL | 5:00

5 sumo deadlifts

5 deadlift-shrugs

5 sumo deadlift high pulls

10 sumo deadlift high pulls

SKILL WORK

Every 2:00 for 5 sets:

3 sumo deadlifts

2 sumo deadlift + shrugs

1 sumo deadlift high pull

– Build in load if the technique is sound.

MINI ROUND

1 set:

5 knees-to-elbows

10 deadlifts

5 knees-to-elbows

10 sumo deadlift high pulls

– Use workout loads and variations.

WORKOUT

Metcon (Time)

RX

For time:

50 deadlifts (65/95 lb)

50 sumo deadlift high pulls

– Every minute including the start, complete 7 knees-to-elbows.

INTERMEDIATE

For time:

50 deadlifts (55/75 lb)

50 sumo deadlift high pulls

– Every minute including the start, complete 7 knees-to-armpits.

BEGINNER

For time:

30 deadlifts (35/45 lb)

30 sumo deadlift high pulls

– Every minute including the start, complete 5 hanging knee raises.

COOL DOWN

3 sets:

:30 standing straddle stretch

:30 alternating scorpion stretch

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

:30 calories on any machine

:30 unweighted good mornings

:30 shuttle run

:30 alternating plank shoulder taps

– Complete all movements at a slow pace.

1 set:

:30 calories on any machine

:30 up-downs

:30 shuttle run

:30 alternating plank hip taps

– Complete all movements at a moderate pace.

1 set:

:30 calories on any machine

:30 burpees

:30 shuttle run

:30 alternating pike shoulder taps

– Complete all movements at a fast pace.

SPECIFIC WARMUP

Hand-release push-up | 3:00

5 hand-release push-ups from the knees

3 hand-release tempo push-ups

5 hand-release push-ups

Dumbbell snatch | 8:00

5 dumbbell deadlifts/arm

5 alternating dumbbell deadlift + shrugs/arm

5 dumbbell muscle snatches/arm

10 alternating dumbbell power snatches

MINI ROUND

1 set:

:20 shuttle runs

– Rest :10.

:20 alternating dumbbell snatches

– Rest :10.

:20 hand-release push-ups

– Rest :10.

:20 calories on any machine

– Rest :10.

WORKOUT

Metcon (4 Rounds for reps)

rx

4 rounds for reps:

1:00 shuttle runs

1:00 alternating DB snatches (35/50 lb)

1:00 hand-release push-ups

1:00 calories on any machine

1:00 rest

intermediate

4 rounds for reps:

1:00 shuttle runs

1:00 alternating DB snatches (20/35 lb)

1:00 hand-release push-ups

1:00 calories on any machine

1:00 rest

beginner

4 rounds for reps:

1:00 shuttle runs

1:00 alternating DB snatches (10/15 lb)

1:00 push-ups from the knees

1:00 calories on any machine

1:00 rest
– 1 shuttle run is 25 ft out and 25 ft bac

COOL DOWN

2:00 reach, roll, and lift