Author: CrossFitMGM

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 4:00

1 set:

:30 hops to a plate

:30 mountain climbers

:30 up-downs to a plate

:30 step-back lunges

:30 plate ground-to-overheads

– Rest :15 between movements.

PROGRESSIVE WALL WALK WARM-UP | 10:00

1 set:

5 inchworms + 1 push-up/each

10 good mornings

1 set:

3 partial range of motion wall walks

10 staggered stance good mornings/leg

1 set:

:30 wall-facing handstand hold

10 Kang squats

1 set:

3 wall walks

SPECIFIC WARMUP

DEADLIFT | 8:00

5 deadlift lowers to the knees

5 deadlift negatives

5 deadlifts to the knees

10 deadlifts

LOAD UP

2 sets:

8 deadlifts

– Build to your workout weight.

TEST RUN

1 set:

10 deadlifts

2 wall walks

10 deadlifts

Complete all 22 reps in 1:15 or faster.

WORKOUT

Metcon (Time)

RX

For time:

20-18-16-14-12-10-8-6-4-2

Deadlifts (85/115 lb)

– Complete 2 wall walks between each set.

INTERMEDIATE

For time:

20-18-16-14-12-10-8-6-4-2

Deadlifts (65/95 lb)

– Complete 2 wall walks between each set.

BEGINNER

For time:

10-9-8-7-6-5-4-3-2-1

Deadlifts (55/75 lb)

– Complete 6 plank hold shoulder taps between each set.

COOL DOWN

Accumulate:

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:30 jumping jacks

10 air squats

10 shoulder presses (empty barbell)

1 set:

:30 up-downs

10 bent-over rows (empty barbell)

10 front squats

1 set:

:30 burpees

5 barbell complexes

– 1 complex = 1 power clean + 2 thrusters.

CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here

CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here

CrossFit Games Open 24.3 Rx (Ages 55+) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chin-over-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chest-to-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 55+) click here

CrossFit Montgomery – CF

CrossFit Montgomery – CF

GENERAL WARMUP

RUNNING DYNAMIC WARM-UP | 7:00

1 set:

200-meter run, slow

:30 alternating hamstring scoops

2 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-meter run

– Practice maintaining a figure-4 body position on each run.

SPECIFIC WARMUP

ROWING EFFICIENCY | 12:00

1 set:

Focus on sitting up tall on the rower. Athletes should identify their split time as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

1 set:

At 15-20 strokes per minute pace, notice your split time. This should be a lower number.

15 pulls on the rower (15-20 strokes per minute pace)

1 set:

At 20-25 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.

15 pulls on the rower (20-25 strokes per minute pace)

1 set:

At 25-30 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.

15 pulls on the rower (25-30 strokes per minute pace)

1 set:

15 pulls on the rower (athlete’s choice of pace)

WORKOUT

Metcon (Time)

RX/INTERMEDIATE

1,000-m row

400-m run

750-m row

400-m run

500-m row

400-m run

250-m row

400-m run

BEGINNER

For time:

800-m row

200-m run

600-m row

200-m run

400-m row

200-m run

200-m row

200-m run

Skill

Accumulate:

3:00 plank hold

Metcon (Checkmark)

3:00 PLANK

COOL DOWN

2 sets:

:30 child’s pose

:15-:30 Samson stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

RUNNING DYNAMIC WARM-UP | 7:00

1 set:

200-meter run, slow

:30 alternating hamstring scoops

2 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-meter run

– Practice maintaining a figure-4 body position on each run.

SPECIFIC WARMUP

ROWING EFFICIENCY | 12:00

1 set:

Focus on sitting up tall on the rower. Athletes should identify their split time as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

1 set:

At 15-20 strokes per minute pace, notice your split time. This should be a lower number.

15 pulls on the rower (15-20 strokes per minute pace)

1 set:

At 20-25 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.

15 pulls on the rower (20-25 strokes per minute pace)

1 set:

At 25-30 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.

15 pulls on the rower (25-30 strokes per minute pace)

1 set:

15 pulls on the rower (athlete’s choice of pace)

WORKOUT

Metcon (Time)

RX/INTERMEDIATE

1,000-m row

400-m run

750-m row

400-m run

500-m row

400-m run

250-m row

400-m run

BEGINNER

For time:

800-m row

200-m run

600-m row

200-m run

400-m row

200-m run

200-m row

200-m run

Skill

Accumulate:

3:00 plank hold

COOL DOWN

2 sets:

:30 child’s pose

:15-:30 Samson stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

50 single-unders

10 plank up-downs

10 single-arm dumbbell presses/arm

50-ft walking lunges

1 set:

50 single-unders, faster

10 plank up-downs

5 double-dumbbell shoulder presses (hold for :03 overhead)

25-ft double-dumbbell front rack walking lunges, slow

1 set:

50 single-unders, fastest

10 plank up-downs

10 double-dumbbell shoulder presses

25-ft double-dumbbell front rack walking lunges, fast

SKILL WORK

EMOM 8:

:10-:20 handstand hold

SPECIFIC WARMUP

DOUBLE-UNDER | 4:00

10 power singles – Jump high and spin the rope slowly.

10 speed singles – Jump low and spin the rope quickly.

3 x [3 power singles + 3 speed singles] – Alternate between different jump heights and rope speeds every 3 reps.

5 x single-single-doubles – Perform 2 small single-unders, then perform a power jump and spin the rope quickly, twice.

20 double-unders – String together double-unders with a straighter body position or simply work on attempts.

DUMBBELL PUSH PRESS | 5:00

3-5 dip and holds – Vertical torso: “Push the knees forward and keep the chest upright in the dip.”

3-5 dip-drives – Fast drive: “Dip smoothly down, then drive up faster.”

5 push presses – Timing: “Drive hard with the legs first, then press with the arms.”

10 push presses – Cycling: “Lower the dumbbells to the shoulders smoothly, then immediately begin the next rep.”

WORKOUT PREP

1 set:

5 dumbbell push presses

– Rest :10.

25-ft dumbbell front rack walking lunges

– Rest :10.

30 double-unders

1 set:

10 dumbbell push presses, directly into…

25-ft dumbbell front rack walking lunges

30 double-unders

WORKOUT

Metcon (Time)

RX

3 rounds for time:

15 DB push presses (35/50 lb)

50-ft DB front rack walking lunges

50 double-unders

– Use two DBs.

INTERMEDIATE

3 rounds for time:

15 DB push presses (20/35 lb)

50-ft DB front rack walking lunges

30 double-unders

– Use two DBs.

BEGINNER

3 rounds for time:

15 DB push presses (10/15 lb)

50-ft DB front rack walking lunges

50 single-unders

– Use two DBs.

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row, bike, or ski. Perform straight through on one machine OR switch after 1 minute.

– Rest :30 between sets.

2 sets:

5 elbow-to-instep/leg

10 scap pull-ups

10 single-leg toe touches/leg

10 kip swings

1 set:

5 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

SPECIFIC WARMUP

LOW BAR MUSCLE-UP | 7:00

Bar setup – Bar at hip height.

Grip width – Hands just outside the shoulders.

Foot placement – Feet 1-2 inches in front of the bar.

Starting position – Bend the knees and push them forward; lean back and straighten the arms until the body is parallel to the floor.

Execution – Drive through the legs and press the bar down to the hips with straight arms. Pull the hips back and rotate forward of the bar while bending the arms as little as possible.

3 sets:

2-3 low bar muscle-up turnovers

– One partner rests while the other works.

BAR MUSCLE-UP | 9:00

5 kip swings – Maintain straight legs and use the shoulders to move in front of and behind the bar.

5 kipping pull-ups – Push away at the top of each rep while keeping the legs straight.

2 x climbing pull-up drills – Perform 3-4 kipping pull-ups, pulling deeper on every rep.

2 x 1-3 bar muscle-ups – Elevate the legs and extend the hips to the bar QUICKLY.

2 sets:

1-2 muscle-ups

– One partner rests while the other works.

WORKOUT

Metcon (Time)

RX

10 rounds for time:

3 bar muscle-ups

5 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

INTERMEDIATE

10 rounds for time:

1 bar muscle-up

5 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

BEGINNER

10 rounds for time:

5 ring rows

3 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

SKILL WORK

Metcon (Time)

Accumulate:

30 strict chin-ups

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 med-ball deadlifts

10 alternating plank reach-throughs

10 med-ball shoulder presses

1 set:

10 alternating med-ball overhead lunges

10 push-ups to down dog

10 med-ball front squats

10 up-downs

1 set:

5 wall-ball shots (9/10 ft target)

10 lateral hops over the med ball

5 wall-ball shots (10/11 ft target)

10 lateral hops over the med ball

5 wall-ball shots (10/11 ft target)

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL | 8:00

10 sumo deadlifts

10 sumo deadlift + shrugs

10 sumo deadlift high pulls

10 sumo deadlift high pulls

WORKOUT PREP

2 sets (per partner):

5 sumo deadlift high pulls

5 wall-ball shots

– Build to workout load.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

As many reps as possible in 20 minutes with a partner:

10 sumo deadlift high pulls (55/75 lb)

10 wall-ball shots (14/20 lb) (10/11 ft)

– Each partner completes a full round before switching. One partner works at a time.

INTERMEDIATE

Same as Rx’d

BEGINNER

As many reps as possible in 20 minutes with a partner:

7 sumo deadlift high pulls (35/45 lb)

7 wall-ball shots (8/10 lb) (9/10 ft)

– Each partner completes a full round before switching. One partner works at a time.

COOL DOWN

200-meter recovery walk

1:00 couch stretch/leg

CrossFit Montgomery – CF

L (AMRAP – Rounds and Reps)

RX

As many reps as possible in 20 minutes with a partner:

10 sumo deadlift high pulls (55/75 lb)

10 wall-ball shots (14/20 lb) (10/11 ft)

– Each partner completes a full round before switching. One partner works at a time.

INTERMEDIATE

Same as Rx’d

BEGINNER

As many reps as possible in 20 minutes with a partner:

7 sumo deadlift high pulls (35/45 lb)

7 wall-ball shots (8/10 lb) (9/10 ft)

– Each partner completes a full round before switching. One partner works at a time.

CrossFit Montgomery – CF

CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 125lb

M: 185lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here

CrossFit Games Open 24.2 Rx (Ages 55+) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 95lb

M: 135lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 55+) click here

CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts

50 single-unders

F: 95lb

M: 135lb
To learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here