Month: September 2024
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
100-meter run
10 alternating Cossack squats
10 ring rows
5 up-down + jump and reaches
SPECIFIC WARMUP
Kipping pull-up | 4:00
3 kip swings + 3 big kips
3 paused kipping pull-ups
3 kipping pull-ups
3-5 kipping pull-ups
Squat clean | 5:00
:20 setup hold
5 muscle cleans
5 front squats
8 squat cleans
BUILD-UP
1 set:
3 squat cleans/person
– Rest :30-1:00.
5 squat cleans/person
– Use workout load.
WORKOUT
PARTNER BADGER (Time)
RX
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-meter run
INTERMEDIATE
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-meter run
BEGINNER
3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-meter run
COOL DOWN
2 sets:
1:00 foam roll calves
:30 cat-cow
:30 standing pike stretch
Categories
CF – Sat, Sep 21
CrossFit Montgomery – CF
Metcon (Time)
5 rounds for time:
40 Air Squats
10 Pull-ups
400-m run with a plate (45/25lbs)
30:00 time cap.
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
2:00 bike, row,, or jog
1 set:
:30 band pull-aparts
10 inch worm + push-up
10 ring rows
:15-:30 handstand hold
5-10 ring rows
10 push-ups
:30 band pull-aparts
– Rest :10 between movements.
SPECIFIC WARMUP
Handstand push-up | 8:00
Pike push-ups
Handstand hold
Handstand push-up negatives
Handstand push-ups, slow
Kipping handstand push-ups
Ring dip | 8:00
Jumping ring dip
Ring support hold
Bottom of ring hold
MINI ROUND
1 round:
3 handstand push-ups
3 ring dips
3 push-ups
– Use workout variations.
WORKOUT
JT (Time)
21-15-9
Hanstand Push-Ups
Ring Dips
Push-Ups
COOL DOWN
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 single-unders
3 inchworms
10 seated leg raises (easy)
10 strict hanging knee raises
1 set:
:30 speed singles
3 inchworms
10 seated leg raises (moderate)
5 strict hanging tuck-ups
1 set:
:30 power singles
3 inchworms
10 seated leg raises (hard)
3-5 strict toes-to-bars
SKILL WORK
Metcon (Checkmark)
3 sets for completion:
5-10 strict toes-to-bars
SPECIFIC WARMUP
Double-under | 5:00
10 power singles
10 speed singles
3 x [3 power singles + 3 speed singles]
5 x single-single-doubles
3 x [10-15 double-unders]
Kettlebell swing | 5:00
10 kettlebell deadlifts
5 kettlebell swings to eye level
5 kettlebell swings
MINI ROUND
2 sets:
9 kettlebell swings
20 double-unders
WORKOUT
Metcon (Time)
rx
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
intermediate
10 rounds for time:
12 KB swings (26/35 lb)
15 double-unders
beginner
7 rounds for time:
7 rounds for time:
8 KB swings (18/26 lb)
15 single-unders
– 15:00 time cap.
COOL DOWN
1:00 lacrosse ball foot/side
1:00 standing pike stretch
CrossFit Montgomery – CF
GENERAL WARMUP
Pizza delivery warm-up | 5:00
Athletes will have 3 sets of :45 to hold AbMats over their heads while other athletes try to knock them down.
If an athlete’s AbMat is knocked down, then that athlete must perform 6 reps of the penalty of their choice before jumping back into the game.
3 rounds:
:45 pizza delivery game
Penalty options:
Air squats
Good morning + jumps
Up-downs
SPECIFIC WARMUP
Rowing efficiency | 10:00
Set 1: Focus on sitting up tall on the rower. Athletes should identify their split time as well as their strokes per minute on their monitor for this drill.
10 pulls on the rower (easy pace)
Set 2: At 15-20 strokes per minute pace, notice your split time. This should be a lower number.
10 pulls on the rower (15-20 strokes per minute pace)
Set 3: At 20-25 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
10 pulls on the rower (20-25 strokes per minute pace)
Set 4: At 25-30 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
10 pulls on the rower (25-30 strokes per minute pace)
Set 5: Athlete chooses pace.
15 pulls on the rower
WORKOUT
Metcon (5 Rounds for distance)
rx
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
intermediate
Same as Rx’d
beginner
5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
COOL DOWN
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
CrossFit Montgomery – CF
GENERAL WARMUP
Pizza delivery warm-up | 5:00
Athletes will have 3 sets of :45 to hold AbMats over their heads while other athletes try to knock them down.
If an athlete’s AbMat is knocked down, then that athlete must perform 6 reps of the penalty of their choice before jumping back into the game.
3 rounds:
:45 pizza delivery game
Penalty options:
Air squats
Good morning + jumps
Up-downs
SPECIFIC WARMUP
Rowing efficiency | 10:00
Set 1: Focus on sitting up tall on the rower. Athletes should identify their split time as well as their strokes per minute on their monitor for this drill.
10 pulls on the rower (easy pace)
Set 2: At 15-20 strokes per minute pace, notice your split time. This should be a lower number.
10 pulls on the rower (15-20 strokes per minute pace)
Set 3: At 20-25 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
10 pulls on the rower (20-25 strokes per minute pace)
Set 4: At 25-30 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
10 pulls on the rower (25-30 strokes per minute pace)
Set 5: Athlete chooses pace.
15 pulls on the rower
WORKOUT
Metcon (Distance)
rx
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
intermediate
Same as Rx’d
beginner
5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
COOL DOWN
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:30 PVC pass-throughs
:30 alternating Spiderman stretch
:30 Kang squats
100-meter run
1 set:
200-meter run, faster
SPECIFIC WARMUP
Squat snatch | 8:00
Setup
6 deadlifts to mid-thigh
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 hang squat snatches
6 snatches
SKILL WORK
Every 2:00 for 5 sets:
3 snatches
Snatch (3 reps)
WORKOUT
Metcon (Time)
rx
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)
intermediate
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
beginner
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats
COOL DOWN
1:00 scorpion stretch/side
1:00 child’s pose stretch