Month: December 2024

241204

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

400-meter slow jog

5 inchworms

5 elbow-to-instep/leg

2 sets:

:20 jumping jacks

:20 mountain climbers

:20 Superman arch-ups

:20 up-downs

:20 jumping squats

:20 lateral burpees over a line

SPECIFIC WARMUP

Dumbbell power snatch | 7:00

3 dumbbell deadlifts/arm

3 dumbbell deadlift + shrugs/arm

4 dumbbell sumo deadlift high pulls/arm

5 dumbbell muscle snatches/arm

5 dumbbell power snatches/arm

WORKOUT PREP

2 sets:

5 dumbbell snatches, arm 1

5 lateral burpees over the dumbbell

5 dumbbell snatches, arm 2

5 lateral burpees over the dumbbell

– Rest 1:00 between sets.

WORKOUT

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here

CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here

SKILL WORK

3 sets:

:30 plank hold

10-15 V-ups

– Rest as needed.

COOL DOWN

Accumulate:

1:00 foam roll upper back

:30 pec stretch/side

Workouts

241203

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

Workouts

241203

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

AMRAP 5:

10 alternating Spiderman stretches

5 strict presses (35/45 lb)

5 up-downs

5 push presses (35/45 lb)

10 alternating plank reach-throughs

SPECIFIC WARMUP

Push jerk | 5:00

5 jump and lands (hands at sides)

5 jump and lands (hands at shoulders)

5 jump, punch, and lands with arms extended overhead

5 push jerks with PVC

5 push jerks with barbell

LOADING

3 sets:

3 shoulder presses

2 push presses

1 push jerk

– Build to starting shoulder press load.

WORKOUT

rx

For load:

Shoulder press

3-3-3-3-3

Push press

2-2-2-2-2

Push jerk

1-1-1-1-1

– Record the heaviest load for each movement.

intermediate

Same as Rx’d

beginner

Same as Rx’d

Shoulder Press (3 rep)

Push Press (2 rep)

Push Jerk (1 rep)

COOL DOWN

2 sets:

:30 reach, roll, and lift

20 banded pull-aparts

Workouts

241203

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

AMRAP 5:

10 alternating Spiderman stretches

5 strict presses (35/45 lb)

5 up-downs

5 push presses (35/45 lb)

10 alternating plank reach-throughs

SPECIFIC WARMUP

Push jerk | 5:00

5 jump and lands (hands at sides)

5 jump and lands (hands at shoulders)

5 jump, punch, and lands with arms extended overhead

5 push jerks with PVC

5 push jerks with barbell

LOADING

3 sets:

3 shoulder presses

2 push presses

1 push jerk

– Build to starting shoulder press load.

WORKOUT

rx

For load:

Shoulder press

3-3-3-3-3

Push press

2-2-2-2-2

Push jerk

1-1-1-1-1

– Record the heaviest load for each movement.

intermediate

Same as Rx’d

beginner

Same as Rx’d

Shoulder Press (3 rep)

Push Press (2 rep)

Push Jerk (1 rep)

COOL DOWN

2 sets:

:30 reach, roll, and lift

20 banded pull-aparts

Workouts

241203

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

AMRAP 5:

10 alternating Spiderman stretches

5 strict presses (35/45 lb)

5 up-downs

5 push presses (35/45 lb)

10 alternating plank reach-throughs

SPECIFIC WARMUP

Push jerk | 5:00

5 jump and lands (hands at sides)

5 jump and lands (hands at shoulders)

5 jump, punch, and lands with arms extended overhead

5 push jerks with PVC

5 push jerks with barbell

LOADING

3 sets:

3 shoulder presses

2 push presses

1 push jerk

– Build to starting shoulder press load.

WORKOUT

rx

For load:

Shoulder press

3-3-3-3-3

Push press

2-2-2-2-2

Push jerk

1-1-1-1-1

– Record the heaviest load for each movement.

intermediate

Same as Rx’d

beginner

Same as Rx’d

Shoulder Press (3 rep)

Push Press (2 rep)

Push Jerk (1 rep)

COOL DOWN

2 sets:

:30 reach, roll, and lift

20 banded pull-aparts

Workouts

241203

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

AMRAP 5:

10 alternating Spiderman stretches

5 strict presses (35/45 lb)

5 up-downs

5 push presses (35/45 lb)

10 alternating plank reach-throughs

SPECIFIC WARMUP

Push jerk | 5:00

5 jump and lands (hands at sides)

5 jump and lands (hands at shoulders)

5 jump, punch, and lands with arms extended overhead

5 push jerks with PVC

5 push jerks with barbell

LOADING

3 sets:

3 shoulder presses

2 push presses

1 push jerk

– Build to starting shoulder press load.

WORKOUT

rx

For load:

Shoulder press

3-3-3-3-3

Push press

2-2-2-2-2

Push jerk

1-1-1-1-1

– Record the heaviest load for each movement.

intermediate

Same as Rx’d

beginner

Same as Rx’d

Shoulder Press (3 rep)

Push Press (2 rep)

Push Jerk (1 rep)

COOL DOWN

2 sets:

:30 reach, roll, and lift

20 banded pull-aparts

Workouts

241203

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

AMRAP 5:

10 alternating Spiderman stretches

5 strict presses (35/45 lb)

5 up-downs

5 push presses (35/45 lb)

10 alternating plank reach-throughs

SPECIFIC WARMUP

Push jerk | 5:00

5 jump and lands (hands at sides)

5 jump and lands (hands at shoulders)

5 jump, punch, and lands with arms extended overhead

5 push jerks with PVC

5 push jerks with barbell

LOADING

3 sets:

3 shoulder presses

2 push presses

1 push jerk

– Build to starting shoulder press load.

WORKOUT

rx

For load:

Shoulder press

3-3-3-3-3

Push press

2-2-2-2-2

Push jerk

1-1-1-1-1

– Record the heaviest load for each movement.

intermediate

Same as Rx’d

beginner

Same as Rx’d

Shoulder Press (3 rep)

Push Press (2 rep)

Push Jerk (1 rep)

COOL DOWN

2 sets:

:30 reach, roll, and lift

20 banded pull-aparts

Workouts

241203

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

Workouts

241202

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

:30 bike, easy

:20 bike, moderate pace

:10 bike, fast pace

2 sets:

10 PVC good mornings

10 leg swings/side (forward and back)

5 inchworms

10 leg swings/side (side to side)

10 alternating Samson stretches

SPECIFIC WARMUP

DEADLIFT

Weight in heels

Neutral spine

Active shoulders

Straight Bar Path

Constant torso angle

BUILD-UP

3-5 sets:

5 deadlifts

– Build in load to workout weight.

MINI ROUND

:30 bike

:30 deadlifts

– Use workout load.

WORKOUT

Metcon (4 Rounds for reps)

RX

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (125/185 lb)

2:00 rest

INTERMEDIATE

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (95/135 lb)

2:00 rest

BEGINNER

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (65/95 lb)

2:00 rest

SKILL WORK

Every 2:00 for 3 rounds:

10 sumo stance good mornings

– Athlete chooses load.

COOL DOWN

:30 standing hamstring stretch/leg

1:00 table-top stretch

Workouts

241202

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

:30 bike, easy

:20 bike, moderate pace

:10 bike, fast pace

2 sets:

10 PVC good mornings

10 leg swings/side (forward and back)

5 inchworms

10 leg swings/side (side to side)

10 alternating Samson stretches

SPECIFIC WARMUP

DEADLIFT

Weight in heels

Neutral spine

Active shoulders

Straight Bar Path

Constant torso angle

BUILD-UP

3-5 sets:

5 deadlifts

– Build in load to workout weight.

MINI ROUND

:30 bike

:30 deadlifts

– Use workout load.

WORKOUT

Metcon (4 Rounds for reps)

RX

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (125/185 lb)

2:00 rest

INTERMEDIATE

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (95/135 lb)

2:00 rest

BEGINNER

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (65/95 lb)

2:00 rest

SKILL WORK

Every 2:00 for 3 rounds:

10 sumo stance good mornings

– Athlete chooses load.

COOL DOWN

:30 standing hamstring stretch/leg

1:00 table-top stretch