Month: October 2024
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
2:00 bike
15 PVC pass-throughs
15 PVC good mornings (wide stance)
5 elbow-to-instep/leg
15 counterbalance plate squats
2 sets:
5 shoulder presses
5 push presses
5 pause front squats
5 front squats
SPECIFIC WARMUP
HANG POWER SNATCH | 4:00
5 hang muscle snatches Timing
5 top-to-top hang muscle snatches Bar path
10 top-to-top hang power snatches Hip extension
SUMO DEADLIFT HIGH PULL | 4:00
3 sumo deadlifts
3 sumo deadlift-shrugs, slow
3 sumo deadlift high pulls, slow
10 sumo deadlift high pulls, fast
BUILD-UP
5 hang power snatches
5 push presses
5 sumo deadlift high pulls
5 front squats
MINI ROUND
1 set:
15 hang power snatches
:30 rest
15 push presses
:30 rest
15 sumo deadlift high pulls
:30 rest
15 front squats
WORKOUT
Andi (Time)
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
65lb/45lb
To learn more about Andi click here
INTERMEDIATE
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)
BEGINNER
50 hang power snatches (15/25 lb)
50 push presses (15/25 lb)
50 sumo deadlift high pulls (15/25 lb)
50 front squats (15/25 lb)
COOL DOWN
1:00 scorpion stretch/side
1:00 child’s pose stretch
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
5-10 sit-ups
5 inchworm + push-ups
10 alternating Cossack squats
5-10 hand-elevated push-ups
1 set:
5-10 tuck-ups
10 up-downs
10 sumo stance squats
5-10 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.
BURPEE | 4:00
2 burpees
2 burpees
3 burpees
3 burpees
Test 8 burpees in :30 or less.
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
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
INTERMEDIATE
Same as Rx’d
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
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