Author: CrossFitMGM

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

250-meter row, slow

:30 alternating hamstring scoops

2 sets:

:30 Hollow Rocks

:30 GM

:30 Plank Shoulder Taps

1 set:

250-meter row, faster

SPECIFIC WARMUP

Toes-to-bars | 10:00

Setup

Kip Swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar

Toes-to-bar

MINI ROUND

5 T2B

250m Row or 625m AAB

5 T2b

WORKOUT

Metcon (Time)

rx

20 toes-to-bars

5K AAB or 2K Row

20 toes-to-bars

5K AAB or 2K Row

20 toes-to-bars

intermediate

20 knees-to-armpits

5K AAB or 2K Row

20 knees-to-armpits

5K AAB or 2K Row

20 knees-to-armpits

beginner

20 hanging knee raises

3.75K AAB or 1.6K Row

20 hanging knee raises

3.75K AAB or 1.6K Row

20 hanging knee raises

COOL DOWN

2 Rounds:

:30 Scorpion

:30 GM

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

250-meter row, slow

:30 alternating hamstring scoops

2 sets:

:30 Hollow Rocks

:30 GM

:30 Plank Shoulder Taps

1 set:

250-meter row, faster

SPECIFIC WARMUP

Toes-to-bars | 10:00

Setup

Kip Swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar

Toes-to-bar

MINI ROUND

5 T2B

250m Row or 625m AAB

5 T2b

WORKOUT

Metcon (Time)

rx

20 toes-to-bars

5K AAB or 2K Row

20 toes-to-bars

5K AAB or 2K Row

20 toes-to-bars

intermediate

20 knees-to-armpits

5K AAB or 2K Row

20 knees-to-armpits

5K AAB or 2K Row

20 knees-to-armpits

beginner

20 hanging knee raises

3.75K AAB or 1.6K Row

20 hanging knee raises

3.75K AAB or 1.6K Row

20 hanging knee raises

COOL DOWN

2 Rounds:

:30 Scorpion

:30 GM

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

250-meter row, slow

:30 alternating hamstring scoops

2 sets:

:30 Hollow Rocks

:30 GM

:30 Plank Shoulder Taps

1 set:

250-meter row, faster

SPECIFIC WARMUP

Toes-to-bars | 10:00

Setup

Kip Swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar

Toes-to-bar

MINI ROUND

5 T2B

250m Row or 625m AAB

5 T2b

WORKOUT

Metcon (Time)

rx

30 toes-to-bars

5K AAB or 2K Row

30 toes-to-bars

5K AAB or 2K Row

30 toes-to-bars

intermediate

30 knees-to-armpits

5K AAB or 2K Row

30 knees-to-armpits

5K AAB or 2K Row

30 knees-to-armpits

beginner

20 hanging knee raises

3.75K AAB or 1.6K Row

20 hanging knee raises

3.75K AAB or 1.6K Row

20 hanging knee raises

COOL DOWN

2 Rounds:

:30 Scorpion

:30 GM

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

:40 shuttle runs

:20 rest

:40 plate ground-to-overheads

:20 rest

:40 alternating Cossack squats

:20 rest

– Shuttle run is 25 ft out 25 ft back

Rack position prep | 2:00

:20 back rack elbow raise, right arm

:20 back rack elbow raise, left arm

:20 back rack alternating elbow raises

:20 back rack elbow raises, both elbow

Squat position drill | 3:00

3 sets:

1 front squat initiation + pull elbows up before standing

1 front squat to above parallel + pull elbows up before standing

1 front squat below parallel + pull elbows up before standing

SPECIFIC WARMUP

Thruster | 6:00

10 full-grip front squats

10 squat-stance push presses

5 thrusters

5 cycling thrusters

WORKOUT

rx

EMOM 10:

1 thruster

– Rest 3:00

1 set for reps:

Max-rep thrusters

– Use 60% of the EMOM 1-rep-max.

intermediate

Same as Rx’d

intermediate

EMOM 10:

3 thrusters

– Rest 3:00

AMRAP 1:

Max-rep thrusters (35/45 lb)

LOAD UP

Building to starting load:

5-5-3-2-2

Thruster

– Lift every 2:00.

Thruster (1 rep EMOM x 10)

-REST 3:00-

Thruster

Max reps at 60% of 1 rep just performed

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

:40 shuttle runs

:20 rest

:40 plate ground-to-overheads

:20 rest

:40 alternating Cossack squats

:20 rest

– Shuttle run is 25 ft out 25 ft back

Rack position prep | 2:00

:20 back rack elbow raise, right arm

:20 back rack elbow raise, left arm

:20 back rack alternating elbow raises

:20 back rack elbow raises, both elbow

Squat position drill | 3:00

3 sets:

1 front squat initiation + pull elbows up before standing

1 front squat to above parallel + pull elbows up before standing

1 front squat below parallel + pull elbows up before standing

SPECIFIC WARMUP

Thruster | 6:00

10 full-grip front squats

10 squat-stance push presses

5 thrusters

5 cycling thrusters

WORKOUT

rx

EMOM 10:

1 thruster

– Rest 3:00

1 set for reps:

Max-rep thrusters

– Use 60% of the EMOM 1-rep-max.

intermediate

Same as Rx’d

intermediate

EMOM 10:

3 thrusters

– Rest 3:00

AMRAP 1:

Max-rep thrusters (35/45 lb)

LOAD UP

Building to starting load:

5-5-3-2-2

Thruster

– Lift every 2:00.

Thruster (1 rep EMOM x 10)

-REST 3:00-

Thruster

Max reps at 60% of 1 rep just performed

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

:40 shuttle runs

:20 rest

:40 plate ground-to-overheads

:20 rest

:40 alternating Cossack squats

:20 rest

– Shuttle run is 25 ft out 25 ft back

Rack position prep | 2:00

:20 back rack elbow raise, right arm

:20 back rack elbow raise, left arm

:20 back rack alternating elbow raises

:20 back rack elbow raises, both elbow

Squat position drill | 3:00

3 sets:

1 front squat initiation + pull elbows up before standing

1 front squat to above parallel + pull elbows up before standing

1 front squat below parallel + pull elbows up before standing

SPECIFIC WARMUP

Thruster | 6:00

10 full-grip front squats

10 squat-stance push presses

5 thrusters

5 cycling thrusters

WORKOUT

rx

EMOM 10:

1 thruster

– Rest 3:00

1 set for reps:

Max-rep thrusters

– Use 60% of the EMOM 1-rep-max.

intermediate

Same as Rx’d

intermediate

EMOM 10:

3 thrusters

– Rest 3:00

AMRAP 1:

Max-rep thrusters (35/45 lb)

LOAD UP

Building to starting load:

5-5-3-2-2

Thruster

– Lift every 2:00.

Thruster (1 rep EMOM x 10)

-REST 3:00-

Thruster

Max reps at 60% of 1 rep just performed

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

:40 shuttle runs

:20 rest

:40 plate ground-to-overheads

:20 rest

:40 alternating Cossack squats

:20 rest

– Shuttle run is 25 ft out 25 ft back

Rack position prep | 2:00

:20 back rack elbow raise, right arm

:20 back rack elbow raise, left arm

:20 back rack alternating elbow raises

:20 back rack elbow raises, both elbow

Squat position drill | 3:00

3 sets:

1 front squat initiation + pull elbows up before standing

1 front squat to above parallel + pull elbows up before standing

1 front squat below parallel + pull elbows up before standing

SPECIFIC WARMUP

Thruster | 6:00

10 full-grip front squats

10 squat-stance push presses

5 thrusters

5 cycling thrusters

WORKOUT

rx

EMOM 10:

1 thruster

– Rest 3:00

1 set for reps:

Max-rep thrusters

– Use 60% of the EMOM 1-rep-max.

intermediate

Same as Rx’d

intermediate

EMOM 10:

3 thrusters

– Rest 3:00

AMRAP 1:

Max-rep thrusters (35/45 lb)

LOAD UP

Building to starting load:

5-5-3-2-2

Thruster

– Lift every 2:00.

Thruster (1 rep EMOM x 10)

-REST 3:00-

Thruster

Max reps at 60% of 1 rep just performed

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

:40 shuttle runs

:20 rest

:40 plate ground-to-overheads

:20 rest

:40 alternating Cossack squats

:20 rest

– Shuttle run is 25 ft out 25 ft back

Rack position prep | 2:00

:20 back rack elbow raise, right arm

:20 back rack elbow raise, left arm

:20 back rack alternating elbow raises

:20 back rack elbow raises, both elbow

Squat position drill | 3:00

3 sets:

1 front squat initiation + pull elbows up before standing

1 front squat to above parallel + pull elbows up before standing

1 front squat below parallel + pull elbows up before standing

SPECIFIC WARMUP

Thruster | 6:00

10 full-grip front squats

10 squat-stance push presses

5 thrusters

5 cycling thrusters

WORKOUT

rx

EMOM 10:

1 thruster

– Rest 3:00

1 set for reps:

Max-rep thrusters

– Use 60% of the EMOM 1-rep-max.

intermediate

Same as Rx’d

intermediate

EMOM 10:

3 thrusters

– Rest 3:00

AMRAP 1:

Max-rep thrusters (35/45 lb)

LOAD UP

Building to starting load:

5-5-3-2-2

Thruster

– Lift every 2:00.

Thruster (1 rep EMOM x 10)

-REST 3:00-

Thruster

Max reps at 60% of 1 rep just performed

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN