Author: CrossFitMGM

CrossFit Montgomery – CF

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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

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

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CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

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CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

AMRAP 8:

30 jumping jacks

6 alternating Samson stretch lunges

10 PVC pass-throughs

30 mountain climbers

10 PVC good mornings

10 up-downs to a target

SPECIFIC WARMUP

SNATCH | 10:00

Setup

6 deadlifts to mid-thigh

6 deadlift-shrugs

6 muscle snatches

6 overhead squats

6 hang squat snatches

6 snatches

SKILL WORK | 12:00

Every 2:00 for 5 sets:

3 snatches

Snatch (3 REPS)

Every 2:00 for 5 sets:

SPECIFIC WARMUP

BAR-FACING BURPEE | 2:00

4 bar-facing burpees, step up

4 bar-facing burpees, jump up

MINI ROUND

5 ground-to-overheads

8 bar-facing burpees

5 ground-to-overheads

– Use workout variations.

WORKOUT

HALF OPEN 20.1 (Time)

RX

5 rounds for time:

8 ground-to-overheads (65/95 lb)

10 bar-facing burpees

INTERMEDIATE

5 rounds for time:

8 ground-to-overheads (55/75 lb)

10 bar-facing burpees

BEGINNER

5 rounds for time:

5 hang power snatches (35/45 lb)

8 bar-facing burpees

COOL DOWN

1:00 seated pike stretch

:40 seated straddle

:40 seated straddle (left)

:40 seated straddle (right)

CrossFit Montgomery – CF

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GENERAL WARMUP

AMRAP 8:

30 jumping jacks

6 alternating Samson stretch lunges

10 PVC pass-throughs

30 mountain climbers

10 PVC good mornings

10 up-downs to a target

SPECIFIC WARMUP

SNATCH | 10:00

Setup

6 deadlifts to mid-thigh

6 deadlift-shrugs

6 muscle snatches

6 overhead squats

6 hang squat snatches

6 snatches

SKILL WORK | 12:00

Every 2:00 for 5 sets:

3 snatches

Snatch (3 REPS)

Every 2:00 for 5 sets:

SPECIFIC WARMUP

BAR-FACING BURPEE | 2:00

4 bar-facing burpees, step up

4 bar-facing burpees, jump up

MINI ROUND

5 ground-to-overheads

8 bar-facing burpees

5 ground-to-overheads

– Use workout variations.

WORKOUT

HALF OPEN 20.1 (Time)

RX

5 rounds for time:

8 ground-to-overheads (65/95 lb)

10 bar-facing burpees

INTERMEDIATE

5 rounds for time:

8 ground-to-overheads (55/75 lb)

10 bar-facing burpees

BEGINNER

5 rounds for time:

5 hang power snatches (35/45 lb)

8 bar-facing burpees

COOL DOWN

1:00 seated pike stretch

:40 seated straddle

:40 seated straddle (left)

:40 seated straddle (right)

CrossFit Montgomery – CF

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GENERAL WARMUP

AMRAP 8:

30 jumping jacks

6 alternating Samson stretch lunges

10 PVC pass-throughs

30 mountain climbers

10 PVC good mornings

10 up-downs to a target

SPECIFIC WARMUP

SNATCH | 10:00

Setup

6 deadlifts to mid-thigh

6 deadlift-shrugs

6 muscle snatches

6 overhead squats

6 hang squat snatches

6 snatches

SKILL WORK | 12:00

Every 2:00 for 5 sets:

3 snatches

Snatch (3 REPS)

Every 2:00 for 5 sets:

SPECIFIC WARMUP

BAR-FACING BURPEE | 2:00

4 bar-facing burpees, step up

4 bar-facing burpees, jump up

MINI ROUND

5 ground-to-overheads

8 bar-facing burpees

5 ground-to-overheads

– Use workout variations.

WORKOUT

HALF OPEN 20.1 (Time)

RX

5 rounds for time:

8 ground-to-overheads (65/95 lb)

10 bar-facing burpees

INTERMEDIATE

5 rounds for time:

8 ground-to-overheads (55/75 lb)

10 bar-facing burpees

BEGINNER

5 rounds for time:

5 hang power snatches (35/45 lb)

8 bar-facing burpees

COOL DOWN

1:00 seated pike stretch

:40 seated straddle

:40 seated straddle (left)

:40 seated straddle (right)

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:

200-meter jog

10 ring rows

10 unweighted good mornings

10 alternating Spiderman stretches

1 set:

:30 jumping jacks

10 kip swings

10 kettlebell deadlifts

10 alternating Samson stretches

1 set:

:30 single-unders

5 kipping pull-ups or jumping pull-ups

10 kettlebell bent-over rows

10 alternating Cossack squats

SPECIFIC WARMUP

Kettlebell swing | 4:00

3 kettlebell deadlifts

5 Russian kettlebell swings

5 kettlebell swings

Double-under | 5:00

Jumps in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-unders

Pull-up | 7:00

Kip swings

2 kip swings + 1 kip

2 kip swings + 1 pull-up

2 kip swings + 1 pull-up + 2 kip swings

Cycling pull-ups

MINI ROUND

:15 kettlebell swings

:15 double-unders, attempts, or single-unders

:15 pull-ups or scaled variation

WORKOUT

Metcon (4 Rounds for reps)

RX

4 rounds for reps:

1:00 KB swings (35/53 lb)

1:00 double-unders

1:00 pull-ups

1:00 rest

INTERMEDIATE

4 rounds for reps:

1:00 KB swings (26/35 lb)

1:00 double-unders

1:00 pull-ups

1:00 rest

BEGINNER

4 rounds for reps:

1:00 KB swings (18/26 lb)

1:00 single-unders

1:00 foot-assisted strict pull-ups

1:00 rest

COOL DOWN

200-meter recovery walk

1:00 calf stretch/side