Categories
Workouts

CF – Sat, Feb 3

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400m Run or 1200m AAB

25 Walking Lunges

25 Sit-Ups

25 Strict Press

Categories
Workouts

240202

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

5 x [1 inchworm + 2 shoulder taps + 1 push-up]

:30 band pull-aparts

10 hollow rocks

10 Superman arch ups

10 ring rows

SPECIFIC WARMUP

KETTLEBELL SWING | 4:00

5 kettlebell deadlifts – Arch the chest up and drive through the heels.

10 Russian kettlebell swings – Lean the shoulders forward as the hips travel back, then squeeze the glutes and swing the kettlebell up to eye level.

10 kettlebell swings – Squeeze the glutes faster and pull the kettlebell higher until the arms are vertical and the biceps are in line with the ears.

CHEST-TO-BAR PULL-UP | 10:00

8-10 kip swings – Jump up to the bar from directly underneath it. Use the shoulders to swing the body back and forth.

3-5 kips – Start from the same hang, but increase the speed and strength of the kip to swing higher.

2 kip swings + 1 pull-up + 2 kip swings – Press down on the bar hard on the third rep, pull the chin over the bar, then press away with the feet in front of the body to reset the swing and perform 2 more kip swings.

2 kip swings + 1 chest-to-bar pull-up + 2 kip swings – Use bigger swings, press downs, pulls, and pushaways to pull higher and touch the chest to the bar while maintaining the rhythm of the swing.

EMOM 3:

2-5 chest-to-bar pull-ups or chosen scaled variation

WORKOUT

Metcon (Time)

RX

5 rounds for time:

25 KB swings (35/53 lb)

10 chest-to-bar pull-ups

INTERMEDIATE

5 rounds for time:

25 KB swings (35/53 lbs)

10 kipping pull-ups

BEGINNER

5 rounds for time:

25 KB swings (18/26 lb)

10 jumping chest-to-bar pull-ups

MINI ROUND

1 set:

12 kettlebell swings

5 chest-to-bar pull-ups

SKILL WORK

Accumulate:

10 Turkish get-ups/arm

– Use a single dumbbell or kettlebell.

COOL DOWN

2 sets:

1:00 child’s pose

10 scap pull-ups

– Hold the top of each scap pull-up for :01

Categories
Workouts

240201

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

2 rounds:

2:00 bike, row, or ski

:30 good mornings

:10 rest

:30 alternating Cossack squats

:10 rest

:30 alternating Samson stretches

:10 rest

SPECIFIC WARMUP

DEADLIFT | 8:00

Setup:

1) Hands at shoulder width.

2) Feet between hips and shoulder-width.

3) Shoulders slightly in front of the bar.

4) Arch chest up to maintain lumbar curve.

5) Heels down.

5 deadlifts – Proper setup.

5 deadlifts – Keep the bar close to the body on the ascent.

5 deadlifts – Push the hips back on the descent.

5 deadlifts – Push the knees back and out of the way. Keep the bar close.

5 deadlifts – Maintain neutral spine.

LOAD UP

5 sets:

3 deadlifts

– Rest :30-1:00 between lifts.

HEAVY DAY

RX

6 sets for load:

3 deadlifts

– Use the same load across all sets.

INTERMEDIATE

Same as RX’d

BEGINNER

6 sets for load:

5 deadlifts

– Use the same load across all sets.

Deadlift (3 reps)

COOL DOWN

Accumulate:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

:30 seated reach stretch

Categories
Workouts

240201

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

2 rounds:

2:00 bike, row, or ski

:30 good mornings

:10 rest

:30 alternating Cossack squats

:10 rest

:30 alternating Samson stretches

:10 rest

SPECIFIC WARMUP

DEADLIFT | 8:00

Setup:

1) Hands at shoulder width.

2) Feet between hips and shoulder-width.

3) Shoulders slightly in front of the bar.

4) Arch chest up to maintain lumbar curve.

5) Heels down.

5 deadlifts – Proper setup.

5 deadlifts – Keep the bar close to the body on the ascent.

5 deadlifts – Push the hips back on the descent.

5 deadlifts – Push the knees back and out of the way. Keep the bar close.

5 deadlifts – Maintain neutral spine.

LOAD UP

5 sets:

3 deadlifts

– Rest :30-1:00 between lifts.

HEAVY DAY

RX

6 sets for load:

3 deadlifts

– Use the same load across all sets.

INTERMEDIATE

Same as RX’d

BEGINNER

6 sets for load:

5 deadlifts

– Use the same load across all sets.

COOL DOWN

Accumulate:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

:30 seated reach stretch

Deadlift (3 reps)

Categories
Workouts

240131

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set

10 single-leg toe touches/leg

10 PVC presses

10 alternating scorpion stretches

:30 mountain climbers

1 set

10 PVC good mornings

10 PVC back squats

10 PVC pass throughs

:30 up-downs

SPECIFIC WARMUP

DOUBLE-UNDERS | 6:00

:15 fast singles – Small jump, a quick spin of the wrist.

:15 power jump singles – Big jump, a slow spin of the wrist.

:15 single-leg single-unders/leg – Keep the leg straight while jumping on one leg.

:20 speed steps – “Run in place” quickly with a fast turn of the rope.

:20 single-single-double – Two singles, or more, and one double-under for 20 seconds.

:20 single-double-double – One single and two double-unders for 20 seconds.

3:00 of practice – Double-under, triple-under, and double-under crossover practice. Athletes should work to their skill level.

SKILL WORK | 6:00

8 rounds:

:20 double-under, triple-under, or crossover work

:10 rest

PUSH PRESS | 11:00

Setup – Feet hip-width apart, hands outside shoulder-width, full grip on the bar, elbows in front of the bar, and the bar pulled down towards the shoulders.

6 dip and holds – “Push your knees forward and slide your hips down toward your heels.”

6 dip-drives, slow – “Dip down and then stand up slowly.”

6 dip-drives, fast – “Dip down with control and drive up with speed.”

6 push presses – “Squeeze your glutes and quads hard and then press.”

2 sets:

5 push presses

– Build to workout load.

MINI ROUND

1 round:

10 double-unders

2 push presses

– Use workout load

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 8:

40 double-unders

10 push presses (65/95 lb)

INTERMEDIATE

AMRAP 8:

40 double-under attempts

10 push presses (45/65 lb)

BEGINNER

AMRAP 8:

30 single-unders

10 push presses (35/45 lb)

COOL DOWN

1 round:

:30 couch stretch/leg

:30 banded pull aparts

:30 leg swings/leg

:30 standing hamstring stretch/leg

Categories
Workouts

240131

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

WORKOUT

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set

10 single-leg toe touches/leg

10 PVC presses

10 alternating scorpion stretches

:30 mountain climbers

1 set

10 PVC good mornings

10 PVC back squats

10 PVC pass throughs

:30 up-downs

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 8:

40 double-unders

10 push presses (65/95 lb)

INTERMEDIATE

AMRAP 8:

40 double-under attempts

10 push presses (45/65 lb)

BEGINNER

AMRAP 8:

30 single-unders

10 push presses (35/45 lb)

Categories
Workouts

240130

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:15 Samson stretch/leg

5-10 push-ups

5-10 ring rows

10 PVC good mornings

10 PVC pass throughs

10 PVC overhead squats

1 set:

:15 Samson stretch/leg

5-10 push-ups or strict ring dips

5-10 ring rows or strict pull-ups

10 PVC good mornings

10 PVC pass throughs

10 PVC overhead squats

1 set:

5 elbow-to-insteps/side

10 alternating scorpion stretches

10 alternating lying hip crossovers

SPECIFIC WARMUP

BURPEE BOX JUMP-OVER | 6:00

8 box step-overs

6 box jump-overs

4 burpee box step-overs

4 burpee box jump-overs, slow

4 burpee box jump-overs, fast

FRONT SQUAT | 7:00

:30 front rack hold, standing

:15 front rack hold, quarter squat

:15 front rack hold, above parallel

5 front squats

5 front squats

BUILD-UP

3 sets:

5 front squats

– Rest 1:00 between sets.

– Build to workout load.

MINI ROUND

1 set:

6 front squats

5 burpee box jump-overs

WORKOUT

Metcon (3 Rounds for reps)

RX

3 x 2:00 rounds:

12 front squats (105/155 lb)

Max burpee box jump-overs

Rest 2:00

– Step down from the box.

INTERMEDIATE

3 x 2:00 rounds:

12 front squats (75/115 lb)

Max burpee box jump-overs

Rest 2:00

– Step down from the box.

BEGINNER

3 x 2:00 rounds:

12 front squats (35/45 lb)

Max burpee box step-overs

Rest 2:00

– Step down from the box.

COOL DOWN

1 set:

1:00 foam roll glute-med/side

1:00 reach-roll-lift

Categories
Workouts

240129

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

SNATCH WARM-UP | 12:00

200-meter jog

Setup

6 deadlifts to mid-thigh

6 deadlift-shrugs

6 muscle snatches

6 overhead squats

6 high hang squat snatches

6 hang squat snatches

6 snatches

SPECIFIC WARMUP

RUNNING PREP | 8:00

2 rounds:

25-ft down and back:

2 shuttle-runs, slow

Bear crawl (down)

Inch-worms (back)

Crab walk (down)

Burpee broad jump (back)

Spiderman twists

Walking lunges (back)

MUSCLE-UP | 12:00

:15 ring support hold

3-5 kneeling false grip ring rows

3 kneeling muscle-up transitions

3:00 low-ring practice

3:00 kipping muscle-up practice

MINI ROUND

1 round:

1 muscle-up (or workout variation)

2 shuttle runs

WORKOUT

Metcon (AMRAP – Reps)

EMOM 12:

Odd min | 3 ring muscle-ups

Even min | max shuttle runs

– 1 shuttle = 25 ft down + 25 ft back

INTERMEDIATE

EMOM 12:

Odd min | 1 ring muscle-up

Even min | max shuttle runs

– 1 shuttle = 25 ft down + 25 ft back

BEGINNER

EMOM 12:

Odd min | 3-6 low ring muscle-up transitions

Even min | max shuttle runs

– 1 shuttle = 25 ft down + 25 ft back

COOL DOWN

1 set:

200-meter cooldown walk

1:00 double-forearm stretch

Categories
Workouts

240126

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

RUNNING WARM-UP | 8:00

1 set:

100-meter jog

10 Samson stretch walking lunges

100-meter jog

10 alternating elbow-to-insteps

100-meter run

10 reps of squat therapy against a wall

1 set:

400-meter run

BARBELL WARM-UP | 5:00

2 sets:

5 deadlift shrugs

5 hang muscle cleans

5 good mornings

5 front squats

5 shoulder presses

SPECIFIC WARMUP

SQUAT CLEAN THRUSTER | 10:00

5 hang squat cleans

5 squat cleans

5 thrusters

8 squat clean thrusters

BUILD-UP

BUILD-UP | 6:00

3 sets:

3 unbroken squat clean thrusters

TEST | 2:00

Stagger the class into 2-3 waves to better assess a greater number of athletes.

1 set:

6 unbroken squat clean thrusters

WORKOUT

Metcon (Time)

RX

For time:

12 squat clean thrusters (75/115 lb)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

INTERMEDIATE

For time:

12 squat clean thrusters (55/75 lb)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

BEGINNER

For time:

12 squat clean thrusters (35/45 lb)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

COOL DOWN

STRETCHING | 5:00

1 set:

1:00 foam roll glutes/side

1:00 child’s pose

Categories
Workouts

240125

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 8:00

1 set:

10 leg swings/leg

10 unweighted good mornings

10 walking reverse lunges

:30 narrow stance air squats (keep heels down)

1 set:

10 lateral leg swings/leg

10 single-leg toe touches/leg

:30 alternating standing figure four stretch

:30 air squats

1 set:

10 inchworms + 1 push-up/rep

10 alternating cossack squats

:30 jumping lunges

:30 air squats

SPECIFIC WARMUP

ROWING | 5:00

200-meter row Drive through the heels during the pull.

200-meter row Shoulders in front of the hips at the front of the stroke.

200-meter row Arms extend BEFORE the knees bend.

WORKOUT

Metcon (5 Rounds for time)

RX

5 sets for total time:

500-m row

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets for total time:

300-m row
– Rest 3:00 between sets.

COOL DOWN

STRETCHING | 8:00

1 set:

400-meter recovery walk

1:00 couch stretch/leg