Month: December 2024
CrossFit Montgomery – CF
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
CrossFit Montgomery – CF
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
CrossFit Montgomery – CF
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
CrossFit Montgomery – CF
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
CrossFit Montgomery – CF
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