Month: September 2024
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
25 jumping jacks
8 alternating reverse lunges
8 alternating forward lunges
SPECIFIC WARMUP
Kipping pull-up | 7:00
Progression Focus
Position on the pull-up bar
Kip swings
2 kip swings + 1 kip
2 kip swings + 1 pull-up
2 kip swings + 1 pull-up + 2 kip swings
Multiple pull-ups
SKILL WORK
Beginner: Banded strict pull-ups or foot-assisted kipping pull-ups
Intermediate: 1-5 kipping pull-ups
Advanced: 5+ kipping pull-ups or chest-to-bar pull-ups
On a 10:00 clock:
Kipping pull-up or chest-to-bar skill work
SPECIFIC WARMUP
Devils press | 7:00
5 dumbbell deadlifts
2 dumbbell burpee deadlifts
2 dumbbell burpee cleans
3 devils presses
3 devils presses
WORKOUT PREP
1 set:
6 dumbbell devils presses
12 dumbbell step-ups
– Use a light load.
1 set:
6 dumbbell devils presses
12 dumbbell step-ups
– Use workout weight.
WORKOUT
Metcon (Time)
rx
30 DB devils presses (35/50 lb)
50 DB step-ups (12 in)
intermediate
30 DB devils presses (20/35 lb)
50 DB step-ups (12 in)
beginner
20 burpees
30 DB step-ups (12 in) (15/25 lb)
– Use 2 dumbbells.
COOL DOWN
1 set:
1:00 couch stretch/side
1:00 straddle stretch
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
200-meter run
5 Spiderman stretches/side
5 Cossack squats/side
10 Russian kettlebell swings
10 kettlebell goblet squats
SPECIFIC WARMUP
Power clean and back rack | 5:00
6 clean deadlifts
6 muscle cleans
6 hang power cleans
6 power cleans
3 shoulder-to-back rack transitions
Back squat | 4:00
3 back squat initiations
3 above-parallel back squats
5 back squats
5 back squats
BUILD-UP
3 sets:
5 back squats
3 power clean
– Partners trade-off for 3 sets each.
– Build in load to workout weight.
WORKOUT
Alexander (Time)
5 Rounds for Time
31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here
intermediate
5 rounds for time with a partner:
31 back squats (75/115 lb)
12 power cleans
beginner
5 rounds for time with a partner:
20 back squats (35/45 lb)
12 hang power cleans
COOL DOWN
1:00 foam roll quads
1:00 couch stretch/side
CrossFit Montgomery – CF
FRIDAY the 13th (AMRAP – Rounds and Reps)
AMRAP 20:
13 Box Jumps (24/20)
13 Pull-ups
13 Wallballs
13 Cleans (95/65)
13 KBS (24/16)
13 Walking Lunges
13 Push-ups
13 Air Squats
13 Sit-ups
13 Push Presses (95/65)
13 Burpees
13 T2B
13 Calories
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:15 arm circles forward
:15 arm circles backward
10 scap pull-ups
6 Samson stretch lunges
6 alternating step-ups
4 burpees
4 box jumps
– Use a low box.
2 sets:
5-10 ring rows or 1-5 strict pull-ups
:20 box jumps
– Use a workout height box.
SPECIFIC WARMUP
Kettlebell reverse lunge | 4:00
8 alternating reverse lunges
8 suitcase kettlebell reverse lunges, light
6 suitcase kettlebell reverse lunges, workout weight
Lunge test | 1:00
In :30 or less:
15 suitcase kettlebell reverse lunges
– Time cap at :30.
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
Pull-up test | 1:00
1 set:
15 unbroken chest-to-bar pull-ups
Burpee box jump | 4:00
3 burpee box jumps, slow
3 burpee box jumps, moderate
3 burpee box jumps, fast extension on top of the box.
Burpee box jump test | 2:00
In 1:30 or less:
15 burpee box jumps
– Time cap at 1:30.
WHY THOUGH? (Time)
rx
9-12-15-18-21 reps for time of:
Suitcase KB reverse lunges (53/70 lb)
Kipping chest-to-bar pull-ups
Burpee box jumps (24/30 in)
intermediate
6-9-12-15-18 reps for time of:
Suitcase KB reverse lunges (35/53 lb)
Kipping pull-ups
Burpee box jumps (20/24 in)
beginner
3-6-9-12-15 reps for time of:
Suitcase KB reverse lunge (26/35 lb)
Ring rows
Burpee box step-ups (12/20 in)
– Use one kettlebell
COOL DOWN
1:00 pigeon pose/leg
CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
Course-loop jog
5 plate deadlifts
5 shoulder presses
5 plate good morning (at the chest)
5 plate good morning (on upper back)
:20 Samson stretch/side
SPECIFIC WARMUP
Plate carry | 2:00
1 round:
:10 suitcase hold, right
:10 suitcase hold, left
:10 shoulder hold, right
:10 shoulder hold, left
:10 head hold
:10 bear hold
– Prioritize a smooth transition between holds.
WORKOUT PREP
3 rounds:
50-ft plate carry
– 25 ft out and back.
– Change hold variety with each length.
WORKOUT
MY DIAMONDS ARE TOO TIGHT (AMRAP – Reps)
rx
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (45/55 lb)
intermediate
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (35/45 lb)
beginner
On a 30:00 clock, complete as many
reps as possible of:
Plate carry or medicine ball (10/15 lb)
– Rest for 2:00 before starting a new lap.
COOL DOWN
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:20 jumping jacks
10 PVC shoulder presses
10 PVC good mornings
10 PVC pass-throughs
SPECIFIC WARMUP
Push press | 8:00
Setup
6 strict presses
6 dip and holds
6 dip and drives, slow
6 dip and drives, fast
6 push presses
SKILL WORK
3 sets:
7 push presses
– Build to workout weight or slightly over.
Push Press (3 sets:
7 push presses
– Build to workout weight or slightly over.)
PROVE IT ROUND
1 set:
10 push presses
HEAVY DAY
PUSHY GWEN (Weight)
rx
15-12-9 reps for load:
Push press
intermediate
15-12-9 reps for load:
Push press
beginner
15-12-9 reps for load:
Push press
COOL DOWN
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
Course-loop jog
5 plate deadlifts
5 shoulder presses
5 plate good morning (at the chest)
5 plate good morning (on upper back)
:20 Samson stretch/side
SPECIFIC WARMUP
Plate carry | 2:00
1 round:
:10 suitcase hold, right
:10 suitcase hold, left
:10 shoulder hold, right
:10 shoulder hold, left
:10 head hold
:10 bear hold
– Prioritize a smooth transition between holds.
WORKOUT PREP
3 rounds:
50-ft plate carry
– 25 ft out and back.
– Change hold variety with each length.
WORKOUT
MY DIAMOND SHOES ARE TOO TIGHT (AMRAP – Reps)
rx
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (45/55 lb)
intermediate
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (35/45 lb)
beginner
On a 30:00 clock, complete as many
reps as possible of:
Plate carry or medicine ball (10/15 lb)
– Rest for 2:00 before starting a new lap.
COOL DOWN
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
200-meter run
5 Spiderman stretches/side
5 Cossack squats/side
10 Russian kettlebell swings
10 kettlebell goblet squats
SPECIFIC WARMUP
Power clean and back rack | 5:00
6 clean deadlifts
6 muscle cleans
6 hang power cleans
6 power cleans
3 shoulder-to-back rack transitions
Back squat | 4:00
3 back squat initiations
3 above-parallel back squats
5 back squats
5 back squats
BUILD-UP
3 sets:
5 back squats
3 power clean
– Partners trade-off for 3 sets each.
– Build in load to workout weight.
WORKOUT
Alexander (Time)
5 Rounds for Time
31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here
intermediate
5 rounds for time with a partner:
31 back squats (75/115 lb)
12 power cleans
beginner
5 rounds for time with a partner:
20 back squats (35/45 lb)
12 hang power cleans
COOL DOWN
1:00 foam roll quads
1:00 couch stretch/side