Month: November 2024
CrossFit Montgomery – CF
GENERAL WARMUP
Kettlebell warm-up | 11:00
1 set:
10 alternating Spiderman stretches
10 alternating scorpion stretches
10 leg swings/leg (front and back)
1 set:
10 alternating plank reach-throughs
10 single-arm single-leg kettlebell deadlifts/leg
1 set:
10 up-downs
10 single-arm kettlebell swings/arm (shoulder height)
1 set:
10 burpees
10 kettlebell swings (American swings)
SPECIFIC WARMUP
Burpee pull-up | 8:00
10 kip swings
3 kip swings + 3 kips
5 kipping pull-ups
3 burpee + strict pull-ups
3 burpee + kipping pull-ups
WORKOUT PREP
2 sets:
3 kettlebell swings
3 burpee pull-ups
– Rest :30 between sets.
– Use workout variations.
WORKOUT
Metcon (Time)
RX
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
INTERMEDIATE
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (35/53 lb)
Burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.
BEGINNER
1-2-3-4-5-6-7-8 reps for time of:
KB swings (18/26 lb)
Burpee jumping pull-ups
– Pull-up bar between forearm and elbow with arms overhead.
SKILL WORK
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold
COOL DOWN
200-meter cooldown walk
1:00 foam roll quadriceps
:30 foam roll lats/side
CrossFit Montgomery – CF
GENERAL WARMUP
Kettlebell warm-up | 11:00
1 set:
10 alternating Spiderman stretches
10 alternating scorpion stretches
10 leg swings/leg (front and back)
1 set:
10 alternating plank reach-throughs
10 single-arm single-leg kettlebell deadlifts/leg
1 set:
10 up-downs
10 single-arm kettlebell swings/arm (shoulder height)
1 set:
10 burpees
10 kettlebell swings (American swings)
SPECIFIC WARMUP
Burpee pull-up | 8:00
10 kip swings
3 kip swings + 3 kips
5 kipping pull-ups
3 burpee + strict pull-ups
3 burpee + kipping pull-ups
WORKOUT PREP
2 sets:
3 kettlebell swings
3 burpee pull-ups
– Rest :30 between sets.
– Use workout variations.
WORKOUT
Metcon (Time)
RX
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
INTERMEDIATE
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (35/53 lb)
Burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.
BEGINNER
1-2-3-4-5-6-7-8 reps for time of:
KB swings (18/26 lb)
Burpee jumping pull-ups
– Pull-up bar between forearm and elbow with arms overhead.
SKILL WORK
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold
COOL DOWN
200-meter cooldown walk
1:00 foam roll quadriceps
:30 foam roll lats/side
CrossFit Montgomery – CF
GENERAL WARMUP
Kettlebell warm-up | 11:00
1 set:
10 alternating Spiderman stretches
10 alternating scorpion stretches
10 leg swings/leg (front and back)
1 set:
10 alternating plank reach-throughs
10 single-arm single-leg kettlebell deadlifts/leg
1 set:
10 up-downs
10 single-arm kettlebell swings/arm (shoulder height)
1 set:
10 burpees
10 kettlebell swings (American swings)
SPECIFIC WARMUP
Burpee pull-up | 8:00
10 kip swings
3 kip swings + 3 kips
5 kipping pull-ups
3 burpee + strict pull-ups
3 burpee + kipping pull-ups
WORKOUT PREP
2 sets:
3 kettlebell swings
3 burpee pull-ups
– Rest :30 between sets.
– Use workout variations.
WORKOUT
Metcon (Time)
RX
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
INTERMEDIATE
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (35/53 lb)
Burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.
BEGINNER
1-2-3-4-5-6-7-8 reps for time of:
KB swings (18/26 lb)
Burpee jumping pull-ups
– Pull-up bar between forearm and elbow with arms overhead.
SKILL WORK
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold
COOL DOWN
200-meter cooldown walk
1:00 foam roll quadriceps
:30 foam roll lats/side
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 inchworms
:30 push-ups
:30 alternating Cossack squats
:30 shoulder presses
– Hold the bar overhead for at least :01 at the top of each rep.
1 set:
:30 inchworms
:30 push-ups
:30 air squats
:30 push presses
– Hold the bar overhead for at least :01 at the top of each rep.
SPECIFIC WARMUP
Snatch | 6:00
:20 setup hold
5 snatch-grip deadlift-shrugs
5 muscle snatches
5 overhead squats
5 squat snatches
5 squat snatches
Clean and jerk | 4:00
5 muscle cleans
3 front squats
5 squat cleans
5 push jerks
3 squat clean and jerks
WORKOUT
RX
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
INTERMEDIATE
Same as Rx’d
BEGINNER
5 sets:
3 snatches
5 sets:
2 clean and jerks
Olympic Lifting Total (Total Weight)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
COOL DOWN
1:00 child’s pose
1:00 couch stretch/leg
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 inchworms
:30 push-ups
:30 alternating Cossack squats
:30 shoulder presses
– Hold the bar overhead for at least :01 at the top of each rep.
1 set:
:30 inchworms
:30 push-ups
:30 air squats
:30 push presses
– Hold the bar overhead for at least :01 at the top of each rep.
SPECIFIC WARMUP
Snatch | 6:00
:20 setup hold
5 snatch-grip deadlift-shrugs
5 muscle snatches
5 overhead squats
5 squat snatches
5 squat snatches
Clean and jerk | 4:00
5 muscle cleans
3 front squats
5 squat cleans
5 push jerks
3 squat clean and jerks
WORKOUT
RX
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
INTERMEDIATE
Same as Rx’d
BEGINNER
5 sets:
3 snatches
5 sets:
2 clean and jerks
Olympic Lifting Total (Total Weight)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
COOL DOWN
1:00 child’s pose
1:00 couch stretch/leg
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 inchworms
:30 push-ups
:30 alternating Cossack squats
:30 shoulder presses
– Hold the bar overhead for at least :01 at the top of each rep.
1 set:
:30 inchworms
:30 push-ups
:30 air squats
:30 push presses
– Hold the bar overhead for at least :01 at the top of each rep.
SPECIFIC WARMUP
Snatch | 6:00
:20 setup hold
5 snatch-grip deadlift-shrugs
5 muscle snatches
5 overhead squats
5 squat snatches
5 squat snatches
Clean and jerk | 4:00
5 muscle cleans
3 front squats
5 squat cleans
5 push jerks
3 squat clean and jerks
WORKOUT
RX
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
INTERMEDIATE
Same as Rx’d
BEGINNER
5 sets:
3 snatches
5 sets:
2 clean and jerks
Olympic Lifting Total (Total Weight)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
COOL DOWN
1:00 child’s pose
1:00 couch stretch/leg
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 inchworms
:30 push-ups
:30 alternating Cossack squats
:30 shoulder presses
– Hold the bar overhead for at least :01 at the top of each rep.
1 set:
:30 inchworms
:30 push-ups
:30 air squats
:30 push presses
– Hold the bar overhead for at least :01 at the top of each rep.
SPECIFIC WARMUP
Snatch | 6:00
:20 setup hold
5 snatch-grip deadlift-shrugs
5 muscle snatches
5 overhead squats
5 squat snatches
5 squat snatches
Clean and jerk | 4:00
5 muscle cleans
3 front squats
5 squat cleans
5 push jerks
3 squat clean and jerks
WORKOUT
RX
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
INTERMEDIATE
Same as Rx’d
BEGINNER
5 sets:
3 snatches
5 sets:
2 clean and jerks
Olympic Lifting Total (Total Weight)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
COOL DOWN
1:00 child’s pose
1:00 couch stretch/leg
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 inchworms
:30 push-ups
:30 alternating Cossack squats
:30 shoulder presses
– Hold the bar overhead for at least :01 at the top of each rep.
1 set:
:30 inchworms
:30 push-ups
:30 air squats
:30 push presses
– Hold the bar overhead for at least :01 at the top of each rep.
SPECIFIC WARMUP
Snatch | 6:00
:20 setup hold
5 snatch-grip deadlift-shrugs
5 muscle snatches
5 overhead squats
5 squat snatches
5 squat snatches
Clean and jerk | 4:00
5 muscle cleans
3 front squats
5 squat cleans
5 push jerks
3 squat clean and jerks
WORKOUT
RX
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
INTERMEDIATE
Same as Rx’d
BEGINNER
5 sets:
3 snatches
5 sets:
2 clean and jerks
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
COOL DOWN
1:00 child’s pose
1:00 couch stretch/leg