Month: November 2024

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

200-meter jog

10 ring rows

10 unweighted good mornings

10 alternating Spiderman stretches

1 set:

:30 jumping jacks

10 kip swings

10 kettlebell deadlifts

10 alternating Samson stretches

1 set:

:30 single-unders

5 kipping pull-ups or jumping pull-ups

10 kettlebell bent-over rows

10 alternating Cossack squats

SPECIFIC WARMUP

Kettlebell swing | 4:00

3 kettlebell deadlifts

5 Russian kettlebell swings

5 kettlebell swings

Double-under | 5:00

Jumps in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-unders

Pull-up | 7:00

Kip swings

2 kip swings + 1 kip

2 kip swings + 1 pull-up

2 kip swings + 1 pull-up + 2 kip swings

Cycling pull-ups

MINI ROUND

:15 kettlebell swings

:15 double-unders, attempts, or single-unders

:15 pull-ups or scaled variation

WORKOUT

Metcon (4 Rounds for reps)

RX

4 rounds for reps:

1:00 KB swings (35/53 lb)

1:00 double-unders

1:00 pull-ups

1:00 rest

INTERMEDIATE

4 rounds for reps:

1:00 KB swings (26/35 lb)

1:00 double-unders

1:00 pull-ups

1:00 rest

BEGINNER

4 rounds for reps:

1:00 KB swings (18/26 lb)

1:00 single-unders

1:00 foot-assisted strict pull-ups

1:00 rest

COOL DOWN

200-meter recovery walk

1:00 calf stretch/side

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set:

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set:

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

10 dumbbell farmers carry walking lunges

SPECIFIC WARMUP

GHD warm-up | 10:00

AMRAP 8:

200-meter run

10 sit-ups

50 mountain climbers

10 GHD hip extensions or unweighted good mornings

SKILL WORK

3 sets:

10-20 GHD sit-ups

– Rest as needed.

MINI ROUND

200-meter run

10 dumbbell farmers carry walking lunges

WORKOUT

Metcon (Time)

RX

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (35/50 lb)

INTERMEDIATE

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (20/35 lb)

BEGINNER

3 rounds for time:

300-m run

16 walking lunges
– Use two dumbbells.

COOL DOWN

1:00 foam roll quadriceps/side

1:00 foam roll glute-med/side

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set:

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set:

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

10 dumbbell farmers carry walking lunges

SPECIFIC WARMUP

GHD warm-up | 10:00

AMRAP 8:

200-meter run

10 sit-ups

50 mountain climbers

10 GHD hip extensions or unweighted good mornings

SKILL WORK

3 sets:

10-20 GHD sit-ups

– Rest as needed.

MINI ROUND

200-meter run

10 dumbbell farmers carry walking lunges

WORKOUT

Metcon (Time)

RX

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (35/50 lb)

INTERMEDIATE

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (20/35 lb)

BEGINNER

3 rounds for time:

300-m run

16 walking lunges
– Use two dumbbells.

COOL DOWN

1:00 foam roll quadriceps/side

1:00 foam roll glute-med/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set:

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set:

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

10 dumbbell farmers carry walking lunges

SPECIFIC WARMUP

GHD warm-up | 10:00

AMRAP 8:

200-meter run

10 sit-ups

50 mountain climbers

10 GHD hip extensions or unweighted good mornings

SKILL WORK

3 sets:

10-20 GHD sit-ups

– Rest as needed.

MINI ROUND

200-meter run

10 dumbbell farmers carry walking lunges

WORKOUT

Metcon (Time)

RX

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (35/50 lb)

INTERMEDIATE

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (20/35 lb)

BEGINNER

3 rounds for time:

300-m run

16 walking lunges
– Use two dumbbells.

COOL DOWN

1:00 foam roll quadriceps/side

1:00 foam roll glute-med/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set:

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set:

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

10 dumbbell farmers carry walking lunges

SPECIFIC WARMUP

GHD warm-up | 10:00

AMRAP 8:

200-meter run

10 sit-ups

50 mountain climbers

10 GHD hip extensions or unweighted good mornings

SKILL WORK

3 sets:

10-20 GHD sit-ups

– Rest as needed.

MINI ROUND

200-meter run

10 dumbbell farmers carry walking lunges

WORKOUT

Metcon (Time)

RX

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (35/50 lb)

INTERMEDIATE

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (20/35 lb)

BEGINNER

3 rounds for time:

300-m run

16 walking lunges
– Use two dumbbells.

COOL DOWN

1:00 foam roll quadriceps/side

1:00 foam roll glute-med/side

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

CONDITIONING WARM-UP | 4:00

1 set:

2:00 run, bike, row, or ski

1 set:

10 banded squats

10 banded monster walk steps

10 banded pull-downs

BARBELL WARM-UP | 4:00

1 set:

10 Romanian deadlifts

10 hang muscle cleans

5 pause front squats

5 front squats

5 shoulder presses

5 push presses

SPECIFIC WARMUP

CLEAN | 8:00

6 deadlift-shrugs

6 power cleans

6 hang squat cleans

6 squat cleans

6 squat cleans

SPLIT JERK | 5:00

:30 split stance hold (hands overhead)

6 jump and land in split

6 split jerks

BUILD-UP

3 sets:

3 squat cleans

1 jerk

HEAVY DAY

Complex 3 Squat Cleans + 1 Jerk (Weight)

RX

5 sets of the complex for load:

3 squat cleans

1 jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets of the complex:

3 power cleans

2 front squats

2 shoulder-to-overheads

COOL DOWN

1:00 pigeon pose/side

1:00 foam roll upper back

CrossFit Montgomery – CF

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GENERAL WARMUP

CONDITIONING WARM-UP | 4:00

1 set:

2:00 run, bike, row, or ski

1 set:

10 banded squats

10 banded monster walk steps

10 banded pull-downs

BARBELL WARM-UP | 4:00

1 set:

10 Romanian deadlifts

10 hang muscle cleans

5 pause front squats

5 front squats

5 shoulder presses

5 push presses

SPECIFIC WARMUP

CLEAN | 8:00

6 deadlift-shrugs

6 power cleans

6 hang squat cleans

6 squat cleans

6 squat cleans

SPLIT JERK | 5:00

:30 split stance hold (hands overhead)

6 jump and land in split

6 split jerks

BUILD-UP

3 sets:

3 squat cleans

1 jerk

HEAVY DAY

Complex 3 Squat Cleans + 1 Jerk (Weight)

RX

5 sets of the complex for load:

3 squat cleans

1 jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets of the complex:

3 power cleans

2 front squats

2 shoulder-to-overheads

COOL DOWN

1:00 pigeon pose/side

1:00 foam roll upper back

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

CONDITIONING WARM-UP | 4:00

1 set:

2:00 run, bike, row, or ski

1 set:

10 banded squats

10 banded monster walk steps

10 banded pull-downs

BARBELL WARM-UP | 4:00

1 set:

10 Romanian deadlifts

10 hang muscle cleans

5 pause front squats

5 front squats

5 shoulder presses

5 push presses

SPECIFIC WARMUP

CLEAN | 8:00

6 deadlift-shrugs

6 power cleans

6 hang squat cleans

6 squat cleans

6 squat cleans

SPLIT JERK | 5:00

:30 split stance hold (hands overhead)

6 jump and land in split

6 split jerks

BUILD-UP

3 sets:

3 squat cleans

1 jerk

HEAVY DAY

Complex 3 Squat Cleans + 1 Jerk (Weight)

RX

5 sets of the complex for load:

3 squat cleans

1 jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets of the complex:

3 power cleans

2 front squats

2 shoulder-to-overheads

COOL DOWN

1:00 pigeon pose/side

1:00 foam roll upper back