Month: October 2024

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

5-10 sit-ups

5 inchworm + push-ups

10 alternating Cossack squats

5-10 hand-elevated push-ups

1 sets:

5-10 V-ups

10 up-downs to a 6-inch target

10 air squats

5-10 pike push-ups

SPECIFIC WARMUP

TOES-TO-BAR | 10:00

Setup

:15 kip swings

2 kip swings + 2 hanging leg raises

2 kip swings + 2 knees-to-armpits

2 kip swings + 1 knees-to-armpits + 1 toes-to-bar

3-5 toes-to-bars

3-5 toes-to-bars

Test 8-10 unbroken reps.

WALL-BALL SHOT | 7:00

5 med-ball squats Line of action

5 paused wall-ball shots Depth

5 wall-ball shots Heels

5 wall-ball shots Speed

Test

MINI ROUND

5 toes-to-bars

5 burpees

5 wall-ball shots

– Use workout variations

WORKOUT

Metcon (Time)

RX

21-15-9 reps for time of:

Toes-to-bars

Burpees

Wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

21-15-9 reps for time of:

Knees-to-armpits

Burpees

Wall-ball shots (10/14 lb) (9/10 ft)

BEGINNER

15-12-9 reps for time of:

Hanging leg raises

Burpees

Wall-ball shots (6/10 lb) (9/10 ft)

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

2:00 bike, row, or ski

10 unweighted good mornings

10 alternating Cossack squats

10 alternating Samson stretches

2:00 bike, row, or ski

SPECIFIC WARMUP

DEADLIFT | 10:00

Setup

6 deadlifts Proper setup.

6 deadlifts Keep the bar close to the body on the ascent.

6 deadlifts Push the hips back on the descent.

6 deadlifts Maintain lumbar curve.

LOAD UP

4 sets:

3 deadlifts

– Lift every 2:00, starting light and building to starting weight.

HEAVY DAY

RX

For load:

3-3-3-3-3

Deadlift

BEGINNER

For load:

5-5-5-5-5

Deadlift

Deadlift (3-3-3-3-3)

COOL DOWN

:30 standing hamstring stretch/leg

1:00 table-top stretch

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 jumping jacks

:10 Samson stretch/leg

:30 mountain climbers

:10 Cossack squat stretch/leg

SQUAT THERAPY | 5:00

EMOM 5:

5 reps of wall-facing squats

– :03 down, :03 hold, then stand.

SPECIFIC WARMUP

RING DIP | 4:00

Jumping ring dips

Ring support hold

Bottom of ring hold

Kipping ring dip practice

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

WORKOUT

Metcon (10 Rounds for reps)

RX

10 x 1:00 rounds:

5 back squats

Max-reps ring dips

INTERMEDIATE

10 x 1:00 rounds:

5 back squats

Max-reps toe-assisted ring dips

BEGINNER

10 x 1:00 rounds:

5 back squats

Push-ups from the knees
– Rest 1:00 between rounds.

– Score is total reps

COOL DOWN

Accumulate:

1:00 foam roll glute/side

1:00 figure-4 stretch/side

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN