Category: Workouts

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

Metcon (Time)

rx

For time:

120 double-unders

30 sit-ups

6 wall walks

100 double-unders

25 sit-ups

5 wall walks

80 double-unders

20 sit-ups

4 wall walks

60 double-unders

15 sit-ups

3 wall walks

40 double-unders

10 sit-ups

2 wall walks

intermediate

For time:

50 double-unders

30 sit-ups

3 wall walks

40 double-unders

25 sit-ups

3 wall walks

30 double-unders

20 sit-ups

2 wall walks

20 double-unders

15 sit-ups

2 wall walks

10 double-unders

10 sit-ups

1 wall walks

beginner

For time:

50 single-unders

10 sit-ups

3 inch-worms + push-ups from the knees

40 single-unders

10 sit-ups

3 inch-worms + push-ups from the knees

30 single-unders

10 sit-ups

2 inch-worms + push-ups from the knees

20 single-unders

10 sit-ups

2 inch-worms + push-ups from the knees

10 single-unders

10 sit-ups

1 inch-worms + push-ups from the knees

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

400-meter jog

:30 single-unders

10 alternating Spiderman stretch + reaches

10 plank hold to downward dog

10 up-downs (slow)

10 alternating Samson lunges

10 dead bugs

:30 single-single-double-unders (or attempts)

10 push-ups from the knees

10 alternating scorpion stretches

10 air squats

10 push-ups

10 sit-ups

:30 jump rope (workout variation)

200-meter run, faster

SPECIFIC WARMUP

Wall walk | 7:00

6-10 alternating plank shoulder taps

6-10 alternating feet-on-wall shoulder taps

2-3 partial wall walks

2-3 wall walks

SKILL WORK

Metcon (Checkmark)

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

WORKOUT PREP

20 double-unders

5 sit-ups

1 wall walk

– Use workout variations.

WORKOUT

Metcon (Time)

rx

For time:

120 double-unders

30 sit-ups

6 wall walks

100 double-unders

25 sit-ups

5 wall walks

80 double-unders

20 sit-ups

4 wall walks

60 double-unders

15 sit-ups

3 wall walks

40 double-unders

10 sit-ups

2 wall walks

intermediate

For time:

50 double-unders

30 sit-ups

3 wall walks

40 double-unders

25 sit-ups

3 wall walks

30 double-unders

20 sit-ups

2 wall walks

20 double-unders

15 sit-ups

2 wall walks

10 double-unders

10 sit-ups

1 wall walks

beginner

For time:

50 single-unders

10 sit-ups

3 inch-worms + push-ups from the knees

40 single-unders

10 sit-ups

3 inch-worms + push-ups from the knees

30 single-unders

10 sit-ups

2 inch-worms + push-ups from the knees

20 single-unders

10 sit-ups

2 inch-worms + push-ups from the knees

10 single-unders

10 sit-ups

1 inch-worms + push-ups from the knees

COOL DOWN

2:00 foam roll quads

:30 foam roll calf/side

:30 figure-4 glute foam roll/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

400-meter jog

:30 single-unders

10 alternating Spiderman stretch + reaches

10 plank hold to downward dog

10 up-downs (slow)

10 alternating Samson lunges

10 dead bugs

:30 single-single-double-unders (or attempts)

10 push-ups from the knees

10 alternating scorpion stretches

10 air squats

10 push-ups

10 sit-ups

:30 jump rope (workout variation)

200-meter run, faster

SPECIFIC WARMUP

Wall walk | 7:00

6-10 alternating plank shoulder taps

6-10 alternating feet-on-wall shoulder taps

2-3 partial wall walks

2-3 wall walks

SKILL WORK

Metcon (Checkmark)

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

WORKOUT PREP

20 double-unders

5 sit-ups

1 wall walk

– Use workout variations.

WORKOUT

Metcon (Time)

rx

For time:

120 double-unders

30 sit-ups

6 wall walks

100 double-unders

25 sit-ups

5 wall walks

80 double-unders

20 sit-ups

4 wall walks

60 double-unders

15 sit-ups

3 wall walks

40 double-unders

10 sit-ups

2 wall walks

intermediate

For time:

50 double-unders

30 sit-ups

3 wall walks

40 double-unders

25 sit-ups

3 wall walks

30 double-unders

20 sit-ups

2 wall walks

20 double-unders

15 sit-ups

2 wall walks

10 double-unders

10 sit-ups

1 wall walks

beginner

For time:

50 single-unders

10 sit-ups

3 inch-worms + push-ups from the knees

40 single-unders

10 sit-ups

3 inch-worms + push-ups from the knees

30 single-unders

10 sit-ups

2 inch-worms + push-ups from the knees

20 single-unders

10 sit-ups

2 inch-worms + push-ups from the knees

10 single-unders

10 sit-ups

1 inch-worms + push-ups from the knees

COOL DOWN

2:00 foam roll quads

:30 foam roll calf/side

:30 figure-4 glute foam roll/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

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

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