Author: CrossFitMGM

CrossFit Montgomery – CF

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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

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

:30 row (easy pace)

10 alternating scorpion stretches

:30 plank hip taps (same side)

5 air squats, slow

1 set:

:30 row (moderate pace)

10 push-ups from the knees

:30 active bar hang

5 air squats, faster

1 set:

:30 row (fast pace)

10 single-arm dumbbell shoulder presses/arm

10 scap pull-ups

5 jumping air squats, slow

1 set:

:30 row (sprint pace)

:30 single-arm dumbbell overhead hold/arm

10 kip swings

5 jumping air squats, faster

SKILL WORK

EMOM 10:

Min. 1 | :20 plank shoulder taps

Min. 2 | :20 jump rope practice

– Athlete’s choice of jump rope skill.

SPECIFIC WARMUP

HANDSTAND PUSH-UP | 9:00

Pike push-ups

Handstand hold

Handstand push-up negatives

Tripod hold

Jumping squats

Kipping handstand push-ups

MINI ROUND

4-calorie row

4 handstand push-ups

– Use workout variations.

– Have athletes scaling reps do just 2 handstand push-ups.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

8/10-cal row

8 handstand push-ups

INTERMEDIATE

AMRAP 10:

8/10-cal row

4 handstand push-ups

BEGINNER

AMRAP 10:

5/7-cal row

4 DB shoulder presses (15/20 lb)

COOL DOWN

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

:30 row (easy pace)

10 alternating scorpion stretches

:30 plank hip taps (same side)

5 air squats, slow

1 set:

:30 row (moderate pace)

10 push-ups from the knees

:30 active bar hang

5 air squats, faster

1 set:

:30 row (fast pace)

10 single-arm dumbbell shoulder presses/arm

10 scap pull-ups

5 jumping air squats, slow

1 set:

:30 row (sprint pace)

:30 single-arm dumbbell overhead hold/arm

10 kip swings

5 jumping air squats, faster

SKILL WORK

EMOM 10:

Min. 1 | :20 plank shoulder taps

Min. 2 | :20 jump rope practice

– Athlete’s choice of jump rope skill.

SPECIFIC WARMUP

HANDSTAND PUSH-UP | 9:00

Pike push-ups

Handstand hold

Handstand push-up negatives

Tripod hold

Jumping squats

Kipping handstand push-ups

MINI ROUND

4-calorie row

4 handstand push-ups

– Use workout variations.

– Have athletes scaling reps do just 2 handstand push-ups.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

8/10-cal row

8 handstand push-ups

INTERMEDIATE

AMRAP 10:

8/10-cal row

4 handstand push-ups

BEGINNER

AMRAP 10:

5/7-cal row

4 DB shoulder presses (15/20 lb)

COOL DOWN

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

:30 row (easy pace)

10 alternating scorpion stretches

:30 plank hip taps (same side)

5 air squats, slow

1 set:

:30 row (moderate pace)

10 push-ups from the knees

:30 active bar hang

5 air squats, faster

1 set:

:30 row (fast pace)

10 single-arm dumbbell shoulder presses/arm

10 scap pull-ups

5 jumping air squats, slow

1 set:

:30 row (sprint pace)

:30 single-arm dumbbell overhead hold/arm

10 kip swings

5 jumping air squats, faster

SKILL WORK

EMOM 10:

Min. 1 | :20 plank shoulder taps

Min. 2 | :20 jump rope practice

– Athlete’s choice of jump rope skill.

SPECIFIC WARMUP

HANDSTAND PUSH-UP | 9:00

Pike push-ups

Handstand hold

Handstand push-up negatives

Tripod hold

Jumping squats

Kipping handstand push-ups

MINI ROUND

4-calorie row

4 handstand push-ups

– Use workout variations.

– Have athletes scaling reps do just 2 handstand push-ups.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

8/10-cal row

8 handstand push-ups

INTERMEDIATE

AMRAP 10:

8/10-cal row

4 handstand push-ups

BEGINNER

AMRAP 10:

5/7-cal row

4 DB shoulder presses (15/20 lb)

COOL DOWN

1:00 banded shoulder stretch/arm