Month: November 2024
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 inchworms
10 banded pull-aparts
5 cobra stretch to down dog
10 banded pass-throughs
5 push-ups or hand-elevated push-ups
1 set:
500-meter row
SKILL WORK
On a 10:00 clock:
Handstand practice
Beginner: pike handstand holds
Intermediate: back-to-wall handstand holds, moving away from the wall as able
Advanced: practice freestanding handstands
– All athletes rest :30-1:00 between attempts.
SPECIFIC WARMUP
Ring dip | 9:00
Jumping ring dips
Ring support hold
Bottom of ring hold
Kipping ring dip practice
MINI ROUND
5 ring dips
20 pulls on the rower
WORKOUT
Metcon (Time)
RX
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
INTERMEDIATE
For time:
10 ring dips
1,000-m row
10 ring dips
750-m row
10 ring dips
500-m row
BEGINNER
10 box dips
700-m row
10 box dips
500-m row
10 box dips
300-m row
COOL DOWN
:45 doorway pec stretch/side
:45 lacrosse-ball chest/side
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 inchworms
10 banded pull-aparts
5 cobra stretch to down dog
10 banded pass-throughs
5 push-ups or hand-elevated push-ups
1 set:
500-meter row
SKILL WORK
On a 10:00 clock:
Handstand practice
Beginner: pike handstand holds
Intermediate: back-to-wall handstand holds, moving away from the wall as able
Advanced: practice freestanding handstands
– All athletes rest :30-1:00 between attempts.
SPECIFIC WARMUP
Ring dip | 9:00
Jumping ring dips
Ring support hold
Bottom of ring hold
Kipping ring dip practice
MINI ROUND
5 ring dips
20 pulls on the rower
WORKOUT
Metcon (Time)
RX
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
INTERMEDIATE
For time:
10 ring dips
1,000-m row
10 ring dips
750-m row
10 ring dips
500-m row
BEGINNER
10 box dips
700-m row
10 box dips
500-m row
10 box dips
300-m row
COOL DOWN
:45 doorway pec stretch/side
:45 lacrosse-ball chest/side
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 inchworms
10 banded pull-aparts
5 cobra stretch to down dog
10 banded pass-throughs
5 push-ups or hand-elevated push-ups
1 set:
500-meter row
SKILL WORK
On a 10:00 clock:
Handstand practice
Beginner: pike handstand holds
Intermediate: back-to-wall handstand holds, moving away from the wall as able
Advanced: practice freestanding handstands
– All athletes rest :30-1:00 between attempts.
SPECIFIC WARMUP
Ring dip | 9:00
Jumping ring dips
Ring support hold
Bottom of ring hold
Kipping ring dip practice
MINI ROUND
5 ring dips
20 pulls on the rower
WORKOUT
Metcon (Time)
RX
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
INTERMEDIATE
For time:
10 ring dips
1,000-m row
10 ring dips
750-m row
10 ring dips
500-m row
BEGINNER
10 box dips
700-m row
10 box dips
500-m row
10 box dips
300-m row
COOL DOWN
:45 doorway pec stretch/side
:45 lacrosse-ball chest/side
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 inchworms
10 banded pull-aparts
5 cobra stretch to down dog
10 banded pass-throughs
5 push-ups or hand-elevated push-ups
1 set:
500-meter row
SKILL WORK
On a 10:00 clock:
Handstand practice
Beginner: pike handstand holds
Intermediate: back-to-wall handstand holds, moving away from the wall as able
Advanced: practice freestanding handstands
– All athletes rest :30-1:00 between attempts.
SPECIFIC WARMUP
Ring dip | 9:00
Jumping ring dips
Ring support hold
Bottom of ring hold
Kipping ring dip practice
MINI ROUND
5 ring dips
20 pulls on the rower
WORKOUT
Metcon (Time)
RX
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
INTERMEDIATE
For time:
10 ring dips
1,000-m row
10 ring dips
750-m row
10 ring dips
500-m row
BEGINNER
10 box dips
700-m row
10 box dips
500-m row
10 box dips
300-m row
COOL DOWN
:45 doorway pec stretch/side
:45 lacrosse-ball chest/side
CrossFit Montgomery – CF
GENERAL WARMUP
Every 2:00 for 4 sets:
:45 run, row, bike, or ski
Set 1 | :45 inchworms
Set 2 | :45 air squats
Set 3 | :45 up-downs
Set 4 | :45 PVC good mornings
10 leg swings/leg
10 push-ups (from the knees as needed)
10 PVC behind-the-kneck presses
10 Cossack squats
10 slow calf raises/leg
10 PVC overhead squats
SPECIFIC WARMUP
Box jump-over | 4:00
10 step-ups
5 box jumps + step-down
5 box jump-overs
5 box jump-overs
Dumbbell snatch | 5:00
5 dumbbell deadlifts each arm
8 alternating single-arm dumbbell swings
8 alternating dumbbell hang snatches
8 alternating dumbbell snatches
Wall walk | 5:00
10 alternating plank shoulder taps
10 alternating feet-on-wall shoulder taps
3 partial wall walk
2-3 wall walks
WORKOUT PREP
2 sets:
1 wall walk
6 alternating dumbbell snatches
8 box jump-overs
WORKOUT
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 20-lb. dumbbell, 20-in. box
M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Masters RX (Ages 55+) click here
COOL DOWN
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
CrossFit Montgomery – CF
GENERAL WARMUP
Every 2:00 for 4 sets:
:45 run, row, bike, or ski
Set 1 | :45 inchworms
Set 2 | :45 air squats
Set 3 | :45 up-downs
Set 4 | :45 PVC good mornings
10 leg swings/leg
10 push-ups (from the knees as needed)
10 PVC behind-the-kneck presses
10 Cossack squats
10 slow calf raises/leg
10 PVC overhead squats
SPECIFIC WARMUP
Box jump-over | 4:00
10 step-ups
5 box jumps + step-down
5 box jump-overs
5 box jump-overs
Dumbbell snatch | 5:00
5 dumbbell deadlifts each arm
8 alternating single-arm dumbbell swings
8 alternating dumbbell hang snatches
8 alternating dumbbell snatches
Wall walk | 5:00
10 alternating plank shoulder taps
10 alternating feet-on-wall shoulder taps
3 partial wall walk
2-3 wall walks
WORKOUT PREP
2 sets:
1 wall walk
6 alternating dumbbell snatches
8 box jump-overs
WORKOUT
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 20-lb. dumbbell, 20-in. box
M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Masters RX (Ages 55+) click here
COOL DOWN
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
CrossFit Montgomery – CF
GENERAL WARMUP
400-meter run
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
SPECIFIC WARMUP
SIngle-leg squat | 10:00
3 narrow stance squats
3 narrow stance squats
3 narrow stance squats
2 toenail spot pistols
2 toenail spot pistols
2 toenail spot pistols
2 foot-wrap pistol squats
2 foot-wrap pistol squats
2 pistols
2 pistols
2 pistols
MINI ROUND
:30 double-unders, attempts, or single-unders
10 sit-ups
8 push-ups
6 single-leg squats
– Use workout variations
WORKOUT
Metcon (Time)
RX
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
INTERMEDIATE
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats
BEGINNER
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges
SKILL WORK
5 sets for load:
5 strict weighted pull-up
– Pause with your chin over the bar for :01.
Metcon (Weight)
5 strict weighted pull-up
COOL DOWN
Accumulate:
:30 standing bent-arm pec stretch/side
:30 calf wedge stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
400-meter run
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
SPECIFIC WARMUP
SIngle-leg squat | 10:00
3 narrow stance squats
3 narrow stance squats
3 narrow stance squats
2 toenail spot pistols
2 toenail spot pistols
2 toenail spot pistols
2 foot-wrap pistol squats
2 foot-wrap pistol squats
2 pistols
2 pistols
2 pistols
MINI ROUND
:30 double-unders, attempts, or single-unders
10 sit-ups
8 push-ups
6 single-leg squats
– Use workout variations
WORKOUT
Metcon (Time)
RX
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
INTERMEDIATE
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats
BEGINNER
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges
SKILL WORK
5 sets for load:
5 strict weighted pull-up
– Pause with your chin over the bar for :01.
Metcon (Weight)
5 strict weighted pull-up
COOL DOWN
Accumulate:
:30 standing bent-arm pec stretch/side
:30 calf wedge stretch/side