Author: CrossFitMGM
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
20 jumping jacks
30 alternating mountain climbers
10 PVC pass-throughs
5 elbow-to-instep/leg
10 calf stretches/leg
10 counterbalance plate squats
SPECIFIC WARMUP
Snatch | 10:00
:20 setup hold Setup
6 deadlifts to mid-thigh Constant torso angle
6 deadlift-shrugs Timing
6 muscle snatches Bar path
6 overhead squats Active shoulders
6 hang power snatches Hip extension
6 power snatches Tempo
6 squat snatches
SKILL WORK
Snatch (10:00 clock:
Find a heavy 1-rep snatch)
MINI ROUND
200-meter run
2 snatches
– Use workout weight.
WORKOUT
Metcon (AMRAP – Reps)
RX
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
INTERMEDIATE
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
BENINNER
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
COOL DOWN
2 sets:
1:00 foam roll upper back
:30 standing pike stretch
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
20 jumping jacks
30 alternating mountain climbers
10 PVC pass-throughs
5 elbow-to-instep/leg
10 calf stretches/leg
10 counterbalance plate squats
SPECIFIC WARMUP
Snatch | 10:00
:20 setup hold Setup
6 deadlifts to mid-thigh Constant torso angle
6 deadlift-shrugs Timing
6 muscle snatches Bar path
6 overhead squats Active shoulders
6 hang power snatches Hip extension
6 power snatches Tempo
6 squat snatches
SKILL WORK
Snatch (10:00 clock:
Find a heavy 1-rep snatch)
MINI ROUND
200-meter run
2 snatches
– Use workout weight.
WORKOUT
Metcon (AMRAP – Reps)
RX
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
INTERMEDIATE
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
BENINNER
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
COOL DOWN
2 sets:
1:00 foam roll upper back
:30 standing pike stretch
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
20 jumping jacks
30 alternating mountain climbers
10 PVC pass-throughs
5 elbow-to-instep/leg
10 calf stretches/leg
10 counterbalance plate squats
SPECIFIC WARMUP
Snatch | 10:00
:20 setup hold Setup
6 deadlifts to mid-thigh Constant torso angle
6 deadlift-shrugs Timing
6 muscle snatches Bar path
6 overhead squats Active shoulders
6 hang power snatches Hip extension
6 power snatches Tempo
6 squat snatches
SKILL WORK
Snatch (10:00 clock:
Find a heavy 1-rep snatch)
MINI ROUND
200-meter run
2 snatches
– Use workout weight.
WORKOUT
Metcon (AMRAP – Reps)
RX
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
INTERMEDIATE
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
BENINNER
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
COOL DOWN
2 sets:
1:00 foam roll upper back
:30 standing pike stretch
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
20 jumping jacks
30 alternating mountain climbers
10 PVC pass-throughs
5 elbow-to-instep/leg
10 calf stretches/leg
10 counterbalance plate squats
SPECIFIC WARMUP
Snatch | 10:00
:20 setup hold Setup
6 deadlifts to mid-thigh Constant torso angle
6 deadlift-shrugs Timing
6 muscle snatches Bar path
6 overhead squats Active shoulders
6 hang power snatches Hip extension
6 power snatches Tempo
6 squat snatches
SKILL WORK
Snatch (10:00 clock:
Find a heavy 1-rep snatch)
MINI ROUND
200-meter run
2 snatches
– Use workout weight.
WORKOUT
Metcon (AMRAP – Reps)
RX
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
INTERMEDIATE
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
BENINNER
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
COOL DOWN
2 sets:
1:00 foam roll upper back
:30 standing pike stretch
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
20 jumping jacks
30 alternating mountain climbers
10 PVC pass-throughs
5 elbow-to-instep/leg
10 calf stretches/leg
10 counterbalance plate squats
SPECIFIC WARMUP
Snatch | 10:00
:20 setup hold Setup
6 deadlifts to mid-thigh Constant torso angle
6 deadlift-shrugs Timing
6 muscle snatches Bar path
6 overhead squats Active shoulders
6 hang power snatches Hip extension
6 power snatches Tempo
6 squat snatches
SKILL WORK
Snatch (10:00 clock:
Find a heavy 1-rep snatch)
MINI ROUND
200-meter run
2 snatches
– Use workout weight.
WORKOUT
Metcon (AMRAP – Reps)
RX
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
INTERMEDIATE
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
BENINNER
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
COOL DOWN
2 sets:
1:00 foam roll upper back
:30 standing pike stretch
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 single-unders
10 alternating Spiderman stretches
7 wall-facing squats
1 set:
:30 single-single-double-unders (or attempts)
10 push-ups to down dog
7 wall-facing squats
1 set:
1:00 jump rope practice
10 leg swings across the body/leg
10 leg swings front to back/leg
7 wall-facing squats
SPECIFIC WARMUP
WALL-BALL SHOT | 10:00
5 med-ball squats Line of action:
5 med-ball push presses to the target
5 paused wall-ball shots Depth:
5 wall-ball shots Heels:
8 wall-ball shots
WORKOUT PREP
2 sets:
10 wall-ball shots
:30 double-unders
– Rest 2:00 between sets.
– Use workout variations.
WORKOUT
Metcon (Time)
RX
3 rounds for time:
30 wall-ball shots (14/20 lb) (9/10 ft)
90 double-unders
INTERMEDIATE
3 rounds for time:
30 wall-ball shots (10/14 lb) (9/10 ft)
30 double-unders
BEGINNER
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
45 single-unders
COOL DOWN
1:00 double-forearm stretch
1:00 foam roll quad/leg
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 single-unders
10 alternating Spiderman stretches
7 wall-facing squats
1 set:
:30 single-single-double-unders (or attempts)
10 push-ups to down dog
7 wall-facing squats
1 set:
1:00 jump rope practice
10 leg swings across the body/leg
10 leg swings front to back/leg
7 wall-facing squats
SPECIFIC WARMUP
WALL-BALL SHOT | 10:00
5 med-ball squats Line of action:
5 med-ball push presses to the target
5 paused wall-ball shots Depth:
5 wall-ball shots Heels:
8 wall-ball shots
WORKOUT PREP
2 sets:
10 wall-ball shots
:30 double-unders
– Rest 2:00 between sets.
– Use workout variations.
WORKOUT
Metcon (Time)
RX
3 rounds for time:
30 wall-ball shots (14/20 lb) (9/10 ft)
90 double-unders
INTERMEDIATE
3 rounds for time:
30 wall-ball shots (10/14 lb) (9/10 ft)
30 double-unders
BEGINNER
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
45 single-unders
COOL DOWN
1:00 double-forearm stretch
1:00 foam roll quad/leg
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 single-unders
10 alternating Spiderman stretches
7 wall-facing squats
1 set:
:30 single-single-double-unders (or attempts)
10 push-ups to down dog
7 wall-facing squats
1 set:
1:00 jump rope practice
10 leg swings across the body/leg
10 leg swings front to back/leg
7 wall-facing squats
SPECIFIC WARMUP
WALL-BALL SHOT | 10:00
5 med-ball squats Line of action:
5 med-ball push presses to the target
5 paused wall-ball shots Depth:
5 wall-ball shots Heels:
8 wall-ball shots
WORKOUT PREP
2 sets:
10 wall-ball shots
:30 double-unders
– Rest 2:00 between sets.
– Use workout variations.
WORKOUT
Metcon (Time)
RX
3 rounds for time:
30 wall-ball shots (14/20 lb) (9/10 ft)
90 double-unders
INTERMEDIATE
3 rounds for time:
30 wall-ball shots (10/14 lb) (9/10 ft)
30 double-unders
BEGINNER
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
45 single-unders
COOL DOWN
1:00 double-forearm stretch
1:00 foam roll quad/leg