Author: CrossFitMGM

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

:30 jumping jacks

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

1 set

:30 mountain climbers

10 single-leg toe touches/leg

20 alternating reverse lunges

50-meter double-dumbbell farmers carry

1 set

:30 up-downs

10 unweighted good mornings

20 air squats

50-meter double-dumbbell farmers carry

SPECIFIC WARMUP

Squat clean | 8:00

Deadlifts

Deadlift + shrug

Muscle cleans

Front squats

Hang squat cleans

Squat cleans

SKILL WORK

Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)

MINI ROUND

5 front squats

50-meter double-dumbbell farmers carry

WORKOUT

Metcon (Time)

rx

For time:

21 front squats (125/185 lb)

200-m double-DB farmers carry (35/50 lb)

15 front squats

150-m double-DB farmers carry

9 front squats

100-m double-DB farmers carry

intermediate

21 front squats (95/135 lb)

200-m double-DB farmers carry (20/35 lb)

15 front squats

150-m double-DB farmers carry

9 front squats

100-m double-DB farmers carry

beginner

15 front squats (35/45 lb)

100-m double-DB farmers carry (10/15 lb)

12 front squats

50-m double-DB farmers carry

9 front squats

50-m double-DB farmers carry

COOL DOWN

200-meter walk

:45 scorpion stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

:30 jumping jacks

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

1 set

:30 mountain climbers

10 single-leg toe touches/leg

20 alternating reverse lunges

50-meter double-dumbbell farmers carry

1 set

:30 up-downs

10 unweighted good mornings

20 air squats

50-meter double-dumbbell farmers carry

SPECIFIC WARMUP

Squat clean | 8:00

Deadlifts

Deadlift + shrug

Muscle cleans

Front squats

Hang squat cleans

Squat cleans

SKILL WORK

Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)

MINI ROUND

5 front squats

50-meter double-dumbbell farmers carry

WORKOUT

Metcon (Time)

rx

For time:

21 front squats (125/185 lb)

200-m double-DB farmers carry (35/50 lb)

15 front squats

150-m double-DB farmers carry

9 front squats

100-m double-DB farmers carry

intermediate

21 front squats (95/135 lb)

200-m double-DB farmers carry (20/35 lb)

15 front squats

150-m double-DB farmers carry

9 front squats

100-m double-DB farmers carry

beginner

15 front squats (35/45 lb)

100-m double-DB farmers carry (10/15 lb)

12 front squats

50-m double-DB farmers carry

9 front squats

50-m double-DB farmers carry

COOL DOWN

200-meter walk

:45 scorpion stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

:30 jumping jacks

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

1 set

:30 mountain climbers

10 single-leg toe touches/leg

20 alternating reverse lunges

50-meter double-dumbbell farmers carry

1 set

:30 up-downs

10 unweighted good mornings

20 air squats

50-meter double-dumbbell farmers carry

SPECIFIC WARMUP

Squat clean | 8:00

Deadlifts

Deadlift + shrug

Muscle cleans

Front squats

Hang squat cleans

Squat cleans

SKILL WORK

Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)

MINI ROUND

5 front squats

50-meter double-dumbbell farmers carry

WORKOUT

Metcon (Time)

rx

For time:

21 front squats (125/185 lb)

200-m double-DB farmers carry (35/50 lb)

15 front squats

150-m double-DB farmers carry

9 front squats

100-m double-DB farmers carry

intermediate

21 front squats (95/135 lb)

200-m double-DB farmers carry (20/35 lb)

15 front squats

150-m double-DB farmers carry

9 front squats

100-m double-DB farmers carry

beginner

15 front squats (35/45 lb)

100-m double-DB farmers carry (10/15 lb)

12 front squats

50-m double-DB farmers carry

9 front squats

50-m double-DB farmers carry

COOL DOWN

200-meter walk

:45 scorpion stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

FIGHT (5 Rounds for reps)

5 rounds for reps:

1:00 Kettlebell Swings (24/16kg)

1:00 Deadlifts (95/65 lb)

1:00 Box Jumps (20 in)

1:00 Push Presses (95/65 lb)

1:00 Shuttle Runs

– Rest 1:00 between rounds.

CrossFit Montgomery – CF

FIGHT (5 Rounds for reps)

5 rounds for reps:

1:00 Kettlebell Swings (24/16kg)

1:00 Deadlifts (95/65 lb)

1:00 Box Jumps (20 in)

1:00 Push Presses (95/65 lb)

1:00 Shuttle Runs

– Rest 1:00 between rounds.

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

4 sets:

:40 easy/moderate pace

:20 fast pace

– Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work.

2 sets:

:30 band pull-aparts

5 hand-release push-ups

5 ring rows

5 elbow-to-instep/leg

:30 unweighted good mornings

10 reverse lunges/leg

10 single-leg toe touches/leg

– Rest :10-:20 between movements.

SPECIFIC WARMUP

Single-leg squat | 8:00

8 reverse lunges

8 hook-behind-heel squats

6 single-leg squats to a target

6 single-leg squats

Kipping pull-up | 6:00

10 kip swings

5 kip swings + 3 kips

5 kipping pull-ups

MINI ROUND

1 set:

6 alternating single-leg squats

6 pull-ups

– Use workout variations.

WORKOUT

Metcon (Time)

rx

30-20-10 reps for time:

Single-leg squats

Pull-ups

intermediate

20-15-10 reps for time:

Single-leg squats

Pull-ups

beginner

20-15-10 reps for time:

Air squats

Jumping pull-ups

COOL DOWN

1:00 foam roll quadriceps/leg

1:00 foam roll lats/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

4 sets:

:40 easy/moderate pace

:20 fast pace

– Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work.

2 sets:

:30 band pull-aparts

5 hand-release push-ups

5 ring rows

5 elbow-to-instep/leg

:30 unweighted good mornings

10 reverse lunges/leg

10 single-leg toe touches/leg

– Rest :10-:20 between movements.

SPECIFIC WARMUP

Single-leg squat | 8:00

8 reverse lunges

8 hook-behind-heel squats

6 single-leg squats to a target

6 single-leg squats

Kipping pull-up | 6:00

10 kip swings

5 kip swings + 3 kips

5 kipping pull-ups

MINI ROUND

1 set:

6 alternating single-leg squats

6 pull-ups

– Use workout variations.

WORKOUT

Metcon (Time)

rx

30-20-10 reps for time:

Single-leg squats

Pull-ups

intermediate

20-15-10 reps for time:

Single-leg squats

Pull-ups

beginner

20-15-10 reps for time:

Air squats

Jumping pull-ups

COOL DOWN

1:00 foam roll quadriceps/leg

1:00 foam roll lats/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

4 sets:

:40 easy/moderate pace

:20 fast pace

– Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work.

2 sets:

:30 band pull-aparts

5 hand-release push-ups

5 ring rows

5 elbow-to-instep/leg

:30 unweighted good mornings

10 reverse lunges/leg

10 single-leg toe touches/leg

– Rest :10-:20 between movements.

SPECIFIC WARMUP

Single-leg squat | 8:00

8 reverse lunges

8 hook-behind-heel squats

6 single-leg squats to a target

6 single-leg squats

Kipping pull-up | 6:00

10 kip swings

5 kip swings + 3 kips

5 kipping pull-ups

MINI ROUND

1 set:

6 alternating single-leg squats

6 pull-ups

– Use workout variations.

WORKOUT

Metcon (Time)

rx

30-20-10 reps for time:

Single-leg squats

Pull-ups

intermediate

20-15-10 reps for time:

Single-leg squats

Pull-ups

beginner

20-15-10 reps for time:

Air squats

Jumping pull-ups

COOL DOWN

1:00 foam roll quadriceps/leg

1:00 foam roll lats/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN