Month: October 2024

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

:20 jumping jacks

:20 mountain climbers

:20 wide-stance air squats

Dynamic stretching | 5:00

1 set:

5 elbow-to-instep/leg

10 alternating scorpion stretches

10 lying hip crossovers

10 alternating Samson stretches

Squat therapy | 6:00

Every :30 for 10 sets:

1 wall-facing squat

– Hold the bottom for :05 before standing.

SPECIFIC WARMUP

Wall-ball shot | 10:00

3 med-ball squats Line of action

5 paused wall-ball shots Depth

5 wall-ball shots Heels

7 wall-ball shots Speed

Test

WORKOUT

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
intermediate

For time:

150 wall-ball shots (10/14 lb) (9/10 ft)

beginner

For time:

75 wall-ball shots (6/10 lb) (9/10 ft)

SKILL WORK

8 sets:

:20 weighted sit-ups

:10 rest

COOL DOWN

1 set:

1:00 couch stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

:20 jumping jacks

:20 mountain climbers

:20 wide-stance air squats

Dynamic stretching | 5:00

1 set:

5 elbow-to-instep/leg

10 alternating scorpion stretches

10 lying hip crossovers

10 alternating Samson stretches

Squat therapy | 6:00

Every :30 for 10 sets:

1 wall-facing squat

– Hold the bottom for :05 before standing.

SPECIFIC WARMUP

Wall-ball shot | 10:00

3 med-ball squats Line of action

5 paused wall-ball shots Depth

5 wall-ball shots Heels

7 wall-ball shots Speed

Test

WORKOUT

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
intermediate

For time:

150 wall-ball shots (10/14 lb) (9/10 ft)

beginner

For time:

75 wall-ball shots (6/10 lb) (9/10 ft)

SKILL WORK

8 sets:

:20 weighted sit-ups

:10 rest

COOL DOWN

1 set:

1:00 couch stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

:20 jumping jacks

:20 mountain climbers

:20 wide-stance air squats

Dynamic stretching | 5:00

1 set:

5 elbow-to-instep/leg

10 alternating scorpion stretches

10 lying hip crossovers

10 alternating Samson stretches

Squat therapy | 6:00

Every :30 for 10 sets:

1 wall-facing squat

– Hold the bottom for :05 before standing.

SPECIFIC WARMUP

Wall-ball shot | 10:00

3 med-ball squats Line of action

5 paused wall-ball shots Depth

5 wall-ball shots Heels

7 wall-ball shots Speed

Test

WORKOUT

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
intermediate

For time:

150 wall-ball shots (10/14 lb) (9/10 ft)

beginner

For time:

75 wall-ball shots (6/10 lb) (9/10 ft)

SKILL WORK

8 sets:

:20 weighted sit-ups

:10 rest

COOL DOWN

1 set:

1:00 couch stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

2:00 row or bike

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 push-ups

SPECIFIC WARMUP

Double-unders | 9:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

Burpee prep | 3:00

5 slow up-downs

:10 rest

5 fast up-downs

:10 rest

5 slow burpees

:10 rest

5 fast burpees

MINI ROUND

5 burpees

10-15 double-unders or single-unders

5 burpees

– Use workout variations.

WORKOUT

Metcon (Time)

rx

50 burpees

200 double-unders

50 burpees

intermediate

40 burpees

80 double-unders

40 burpees

beginner

25 burpees

100 single-unders

25 burpees

SKILL WORK

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

COOL DOWN

Accumulate:

1:00 lacrosse ball foot roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

2:00 row or bike

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 push-ups

SPECIFIC WARMUP

Double-unders | 9:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

Burpee prep | 3:00

5 slow up-downs

:10 rest

5 fast up-downs

:10 rest

5 slow burpees

:10 rest

5 fast burpees

MINI ROUND

5 burpees

10-15 double-unders or single-unders

5 burpees

– Use workout variations.

WORKOUT

Metcon (Time)

rx

50 burpees

200 double-unders

50 burpees

intermediate

40 burpees

80 double-unders

40 burpees

beginner

25 burpees

100 single-unders

25 burpees

SKILL WORK

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

COOL DOWN

Accumulate:

1:00 lacrosse ball foot roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

2:00 row or bike

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 push-ups

SPECIFIC WARMUP

Double-unders | 9:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

Burpee prep | 3:00

5 slow up-downs

:10 rest

5 fast up-downs

:10 rest

5 slow burpees

:10 rest

5 fast burpees

MINI ROUND

5 burpees

10-15 double-unders or single-unders

5 burpees

– Use workout variations.

WORKOUT

Metcon (Time)

rx

50 burpees

200 double-unders

50 burpees

intermediate

40 burpees

80 double-unders

40 burpees

beginner

25 burpees

100 single-unders

25 burpees

SKILL WORK

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

COOL DOWN

Accumulate:

1:00 lacrosse ball foot roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

2:00 row or bike

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 push-ups

SPECIFIC WARMUP

Double-unders | 9:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

Burpee prep | 3:00

5 slow up-downs

:10 rest

5 fast up-downs

:10 rest

5 slow burpees

:10 rest

5 fast burpees

MINI ROUND

5 burpees

10-15 double-unders or single-unders

5 burpees

– Use workout variations.

WORKOUT

Metcon (Time)

rx

50 burpees

200 double-unders

50 burpees

intermediate

40 burpees

80 double-unders

40 burpees

beginner

25 burpees

100 single-unders

25 burpees

SKILL WORK

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

COOL DOWN

Accumulate:

1:00 lacrosse ball foot roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

2:00 row or bike

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 push-ups

SPECIFIC WARMUP

Double-unders | 9:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

Burpee prep | 3:00

5 slow up-downs

:10 rest

5 fast up-downs

:10 rest

5 slow burpees

:10 rest

5 fast burpees

MINI ROUND

5 burpees

10-15 double-unders or single-unders

5 burpees

– Use workout variations.

WORKOUT

Metcon (Time)

rx

50 burpees

200 double-unders

50 burpees

intermediate

40 burpees

80 double-unders

40 burpees

beginner

25 burpees

100 single-unders

25 burpees

SKILL WORK

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

COOL DOWN

Accumulate:

1:00 lacrosse ball foot roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN