CrossFit Montgomery – CF
GENERAL WARMUP
2 set:
200-meter row, bike, or ski
10 arm swings across
10 arm swings overhead
10 torso twists
20 scap pull-ups
:30 jumping jacks
:30 up-downs
:30 burpees
2 set:
200-meter row, bike, or ski
10 arm swings across
10 arm swings overhead
10 torso twists
20 scap pull-ups
:30 jumping jacks
:30 up-downs
:30 burpees
3 sets:
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 PVC pass-throughs
– Rest :10
:20 PVC overhead squats
– Rest :10
SNATCH PROGRESSION | 12:00
8 snatch-grip deadlifts
8 snatch-grip deadlifts to mid-thigh
8 snatch-grip deadlift and shrugs
8 muscle snatches
8 overhead squats
8 hang squat snatches
Snatch
On a 6:00 clock:
2 squat snatches (building)
– Rest 1:00-1:30 between sets.
RX
Every 2:00 for 10 rounds:
1 snatch
INTERMEDIATE
Same as RX’d
BEGINNER
Every 2:00 for 10 rounds:
2 snatches
1 set:
1:00 pigeon pose/side
1:00 child’s pose
LINE DRILL WARM-UP | 10:00
1 set:
200-meter jog
50 feet of each:
Walk on toes
Walk on heels
Bunny hop
High knees
Butt kickers
Lateral shuffle/direction
Karaoke/direction
High knee skipping
Walking lunge
Broad jump
Burpee broad jump
1 set:
:30 calf stretch/leg
RUNNING DRILLS | 8:00
2 x :20 figure-4 hold/leg
2 x 10 foot pulls/leg
2 x 5 running pulls in place/leg
10-20 changes in support
2 x 25-ft hops forward
WORKOUT PREP | 4:00
3 sets:
200-meter run
– Rest :30 between sets.
Accumulate:
1:00 plank hold (forearms)
1:00 right-sided plank hold
1:00 left-sided plank hold
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
3 rounds:
200-meter row
5 wall squats
5 scap pull-ups
10 alternating plank shoulder taps
5 kip swings
ROW TEST | 4:00
Have athletes perform a 1-minute row test at a sustainable pace (24-27 spm).
Athletes who cannot complete 250 meters in less than 1:15 should reduce workout distance to 750 meters, or less if needed.
THRUSTER | 6:00
6 full grip front squats
6 wide-stance push presses
6 thrusters
6 cycled thrusters
PULL-UP | 5:00
10 kip swings
3 kip swings + 3 kips
5 kipping pull-ups
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
INTERMEDIATE
For time:
1,000-m row
30 thrusters (35/45 lb)
15 pull-ups
BEGINNER
For time:
750-m row
30 thrusters (PVC pipe)
15 ring rows
Accumulate:
1:00 banded shoulder stretch/arm
2 sets:
50 single-unders (scale to :20)
10 leg swings/leg
10 lateral leg swings/leg
6 alternating Samson stretch lunges
:30 double-unders or practice
10 walking lunge steps
GHD SIT-UP | 8:00
No-GHD option:
10 AbMat sit-ups
5 straight-legged sit-ups, arms crossed
5 straight-legged sit-ups, arms touching overhead
10 sit-ups as fast as possible
10 AbMat sit-ups
5 GHD knee extensions
5 GHD sit-ups to parallel
10 GHD or AbMat sit-ups
20 walking lunge steps
15 double-unders
10 GHD or straight-leg sit-ups
RX
3 rounds for time:
60 walking lunges
40 double-unders
20 GHD sit-ups
INTERMEDIATE
3 rounds for time:
40 walking lunges
:30 double-under attempts
15 GHD sit-ups to parallel
BEGINNER
3 rounds for time:
30 walking lunges
40 single-unders
20 sit-ups
3 sets:
5-15 GHD back extensions
– Rest as needed.
2 sets:
:20 Spiderman stretches/side
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating reverse lunges
2 sets:
:30 row
:20 rest
:30 air squats
:20 rest
:30 Sots presses
:20 rest
SNATCH | 12:00
Setup Heels down, shoulders in front of the bar, and visible lumbar arch.
8 deadlifts to mid-thigh
8 deadlift-shrugs
8 muscle snatches
8 overhead squats
8 high hang squat snatches
8 hang squat snatches
8 snatches
3 rounds:
5 squat snatches
5 hand-release push-ups
5-calorie row
Rest 1:00
– Build to workout weight across the 3 sets.
– Increase row pace across the 3 sets.
RX
For time:
5 squat snatches (75/115 lb)
20 hand-release push-ups
15-cal row
10 squat snatches
20 hand-release push-ups
15-cal row
15 squat snatches
20 hand-release push-ups
15-cal row
INTERMEDIATE
For time:
5 squat snatches (55/75 lb)
15 hand-release push-ups
15-cal row
10 squat snatches
15 hand-release push-ups
15-cal row
15 squat snatches
15 hand-release push-ups
15-cal row
BEGINNER
For time:
5 power snatches (35/45 lb)
10 hand-elevated push-ups
10-cal row
10 power snatches
10 hand-elevated push-ups
10-cal row
15 power snatches
10 hand-elevated push-ups
10-cal row
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
1 set:
:10 high knees
:10 butt kickers
100-meter jog
50-meter single-arm farmers carry/side
1 set:
:10 high knees
:10 butt kickers
100-meter run
25-meter farmers carry/side
1 set:
:10 high knees
:10 butt kickers
100-meter hard run
50-meter farmers carry (fast)
CHEST-TO-BAR PULL-UP | 9:00
5 kip swings + 3 kips
5 kipping pull-ups
3 chest-to-bar pull-ups
2 x 3-5 chest-to-bar pull-ups
100-meter run
50-meter double-dumbbell farmers carry
5 unbroken chest-to-bar pull-ups
RX
AMRAP 12:
50-m double-DB farmers carry (35/50 lb)
100-m run
10 chest-to-bar pull-ups
INTERMEDIATE
AMRAP 12:
50-m double-DB farmers carry (20/35 lb)
100-m run
10 pull-ups
BEGINNER
AMRAP 12:
50-m double-DB farmers carry (10/15 lb)
100-m run
10 banded strict pull-ups
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or kettlebell.
– Build in load as desired through all 10 reps.
1 set:
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
:45 table top stretch
RX
AMRAP 12:
50-m double-DB farmers carry (35/50 lb)
100-m run
10 chest-to-bar pull-ups
INTERMEDIATE
AMRAP 12:
50-m double-DB farmers carry (20/35 lb)
100-m run
10 pull-ups
BEGINNER
AMRAP 12:
50-m double-DB farmers carry (10/15 lb)
100-m run
10 banded strict pull-ups
1 set:
2:00 run, bike, or row
3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
FRONT SQUAT | 7:00
3 two-inch squats
6 front squats
6 front squats
4-5 sets:
5 front squats (building)
– Build to 70-80% of 1-rep-max front squat.
– Rest 1:00 between sets.
RX
5 sets for load:
5 front squats
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
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
DEADLIFT | 8:00
5 deadlift lowers to the knees
5 deadlift negatives
5 deadlifts to the knees
10 deadlifts
2 sets:
8 deadlifts
– Build to your workout weight.
1 set:
10 deadlifts
2 wall walks
10 deadlifts
Complete all 22 reps in 1:15 or faster.
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.
Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side