Month: October 2024
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
1 set:
200-meter row, bike, or run
:30 alternating back rack lunges, PVC
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC pass-throughs
SPECIFIC WARMUP
POWER CLEAN | 8:00
6 clean deadlifts
6 muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
PUSH JERK | 8:00
6 jump and lands, hands at sides (no bar)
6 jump and lands, hands at shoulders (no bar)
6 jump, punch, and lands (no bar)
6 push jerks
3 clean and jerks
LOADING
10:00 clock:
1 clean and jerk
WORKOUT
HEAVY GRACE (Time)
RX
For time:
30 clean and jerks (155/225 lb)
INTERMEDIATE
For time:
30 clean and jerks (105/155 lb)
BEGINNER
For time:
30 clean and jerks (55/75 lb)
COOL DOWN
1 set:
1:00 couch stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
1 set:
200-meter row, bike, or run
:30 alternating back rack lunges, PVC
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC pass-throughs
SPECIFIC WARMUP
POWER CLEAN | 8:00
6 clean deadlifts
6 muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
PUSH JERK | 8:00
6 jump and lands, hands at sides (no bar)
6 jump and lands, hands at shoulders (no bar)
6 jump, punch, and lands (no bar)
6 push jerks
3 clean and jerks
LOADING
10:00 clock:
1 clean and jerk
WORKOUT
HEAVY GRACE (Time)
RX
For time:
30 clean and jerks (155/225 lb)
INTERMEDIATE
For time:
30 clean and jerks (105/155 lb)
BEGINNER
For time:
30 clean and jerks (55/75 lb)
COOL DOWN
1 set:
1:00 couch stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
1 set:
200-meter row, bike, or run
:30 alternating back rack lunges, PVC
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC pass-throughs
SPECIFIC WARMUP
POWER CLEAN | 8:00
6 clean deadlifts
6 muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
PUSH JERK | 8:00
6 jump and lands, hands at sides (no bar)
6 jump and lands, hands at shoulders (no bar)
6 jump, punch, and lands (no bar)
6 push jerks
3 clean and jerks
LOADING
10:00 clock:
1 clean and jerk
WORKOUT
HEAVY GRACE (Time)
RX
For time:
30 clean and jerks (155/225 lb)
INTERMEDIATE
For time:
30 clean and jerks (105/155 lb)
BEGINNER
For time:
30 clean and jerks (55/75 lb)
COOL DOWN
1 set:
1:00 couch stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
1 set:
200-meter row, bike, or run
:30 alternating back rack lunges, PVC
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC pass-throughs
SPECIFIC WARMUP
POWER CLEAN | 8:00
6 clean deadlifts
6 muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
PUSH JERK | 8:00
6 jump and lands, hands at sides (no bar)
6 jump and lands, hands at shoulders (no bar)
6 jump, punch, and lands (no bar)
6 push jerks
3 clean and jerks
LOADING
10:00 clock:
1 clean and jerk
WORKOUT
HEAVY GRACE (Time)
RX
For time:
30 clean and jerks (155/225 lb)
INTERMEDIATE
For time:
30 clean and jerks (105/155 lb)
BEGINNER
For time:
30 clean and jerks (55/75 lb)
COOL DOWN
1 set:
1:00 couch stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
1 set:
200-meter row, bike, or run
:30 alternating back rack lunges, PVC
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC pass-throughs
SPECIFIC WARMUP
POWER CLEAN | 8:00
6 clean deadlifts
6 muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
PUSH JERK | 8:00
6 jump and lands, hands at sides (no bar)
6 jump and lands, hands at shoulders (no bar)
6 jump, punch, and lands (no bar)
6 push jerks
3 clean and jerks
LOADING
10:00 clock:
1 clean and jerk
WORKOUT
HEAVY GRACE (Time)
RX
For time:
30 clean and jerks (155/225 lb)
INTERMEDIATE
For time:
30 clean and jerks (105/155 lb)
BEGINNER
For time:
30 clean and jerks (55/75 lb)
COOL DOWN
1 set:
1:00 couch stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
1 set:
200-meter row, bike, or run
:30 alternating back rack lunges, PVC
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC pass-throughs
SPECIFIC WARMUP
POWER CLEAN | 8:00
6 clean deadlifts
6 muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
PUSH JERK | 8:00
6 jump and lands, hands at sides (no bar)
6 jump and lands, hands at shoulders (no bar)
6 jump, punch, and lands (no bar)
6 push jerks
3 clean and jerks
LOADING
10:00 clock:
1 clean and jerk
WORKOUT
HEAVY GRACE (Time)
RX
For time:
30 clean and jerks (155/225 lb)
INTERMEDIATE
For time:
30 clean and jerks (105/155 lb)
BEGINNER
For time:
30 clean and jerks (55/75 lb)
COOL DOWN
1 set:
1:00 couch stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
1 set:
200-meter row, bike, or run
:30 alternating back rack lunges, PVC
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC pass-throughs
SPECIFIC WARMUP
POWER CLEAN | 8:00
6 clean deadlifts
6 muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
PUSH JERK | 8:00
6 jump and lands, hands at sides (no bar)
6 jump and lands, hands at shoulders (no bar)
6 jump, punch, and lands (no bar)
6 push jerks
3 clean and jerks
LOADING
10:00 clock:
1 clean and jerk
WORKOUT
HEAVY GRACE (Time)
RX
For time:
30 clean and jerks (155/225 lb)
INTERMEDIATE
For time:
30 clean and jerks (105/155 lb)
BEGINNER
For time:
30 clean and jerks (55/75 lb)
COOL DOWN
1 set:
1:00 couch stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:30 jumping jacks
:30 push-ups
:30 alternating single-leg toe touches
:30 feet elevated shoulder taps
– Rest :10 between sets.
SPECIFIC WARMUP
Handstand push-up | 6:00
10 pike push-ups (floor)
:20 handstand hold
:20 tripod hold
3-5 handstand push-ups
Deadlift | 6:00
10 deadlifts
10 deadlifts
10 deadlifts
MINI ROUND
7 deadlifts (workout weight)
3-5 handstand push-ups
– Use workout variations.
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
intermediate
21-15-9
Deadlifts (125/185 lb)
12-9-6
Handstand push-ups
beginner
15-12-9
Deadlifts (55/75 lb)
Dumbbell shoulder press (15/20 lb)
WORKOUT
COOL DOWN
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg