Category: Workouts

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

:30 jumping jacks

:30 push-ups

:30 alternating single-leg toe touches

:30 feet elevated shoulder taps

– Rest :10 between sets.

SPECIFIC WARMUP

Handstand push-up | 6:00

10 pike push-ups (floor)

:20 handstand hold

:20 tripod hold

3-5 handstand push-ups

Deadlift | 6:00

10 deadlifts

10 deadlifts

10 deadlifts

MINI ROUND

7 deadlifts (workout weight)

3-5 handstand push-ups

– Use workout variations.

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
intermediate

21-15-9

Deadlifts (125/185 lb)

12-9-6

Handstand push-ups

beginner

15-12-9

Deadlifts (55/75 lb)

Dumbbell shoulder press (15/20 lb)

WORKOUT

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 sets:

:30 jumping jacks

:30 push-ups

:30 alternating single-leg toe touches

:30 feet elevated shoulder taps

– Rest :10 between sets.

SPECIFIC WARMUP

Handstand push-up | 6:00

10 pike push-ups (floor)

:20 handstand hold

:20 tripod hold

3-5 handstand push-ups

Deadlift | 6:00

10 deadlifts

10 deadlifts

10 deadlifts

MINI ROUND

7 deadlifts (workout weight)

3-5 handstand push-ups

– Use workout variations.

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
intermediate

21-15-9

Deadlifts (125/185 lb)

12-9-6

Handstand push-ups

beginner

15-12-9

Deadlifts (55/75 lb)

Dumbbell shoulder press (15/20 lb)

WORKOUT

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Dynamic warm-up | 6:00

1 set:

200-meter jog

AMRAP 4:

5 Kang squats

10 alternating hamstring scoop stretches

5 up-downs

10 alternating Cossack squats

SPECIFIC WARMUP

Set 1:

15 pulls on the rower (easy pace)

Set 2:

15 pulls on the rower (18-20 strokes-per-minute pace)

10 good mornings + jump

Set 3:

15 pulls on the rower (22-24 strokes-per-minute pace)

10 air squats

Set 4:

15 pulls on the rower (26-30+ strokes-per-minute pace)

10 jumping air squats

WORKOUT

Metcon (Time)

RX

3 rounds for time:

800-m run

1,000-m row

INTERMEDIATE

3 rounds for time:

600-m run

800-m row

BEGINNER

400-m run

500-m row

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Dynamic warm-up | 6:00

1 set:

200-meter jog

AMRAP 4:

5 Kang squats

10 alternating hamstring scoop stretches

5 up-downs

10 alternating Cossack squats

SPECIFIC WARMUP

Set 1:

15 pulls on the rower (easy pace)

Set 2:

15 pulls on the rower (18-20 strokes-per-minute pace)

10 good mornings + jump

Set 3:

15 pulls on the rower (22-24 strokes-per-minute pace)

10 air squats

Set 4:

15 pulls on the rower (26-30+ strokes-per-minute pace)

10 jumping air squats

WORKOUT

Metcon (Time)

RX

3 rounds for time:

800-m run

1,000-m row

INTERMEDIATE

3 rounds for time:

600-m run

800-m row

BEGINNER

400-m run

500-m row

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Dynamic warm-up | 6:00

1 set:

200-meter jog

AMRAP 4:

5 Kang squats

10 alternating hamstring scoop stretches

5 up-downs

10 alternating Cossack squats

SPECIFIC WARMUP

Set 1:

15 pulls on the rower (easy pace)

Set 2:

15 pulls on the rower (18-20 strokes-per-minute pace)

10 good mornings + jump

Set 3:

15 pulls on the rower (22-24 strokes-per-minute pace)

10 air squats

Set 4:

15 pulls on the rower (26-30+ strokes-per-minute pace)

10 jumping air squats

WORKOUT

Metcon (Time)

RX

3 rounds for time:

800-m run

1,000-m row

INTERMEDIATE

3 rounds for time:

600-m run

800-m row

BEGINNER

400-m run

500-m row

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Dynamic warm-up | 6:00

1 set:

200-meter jog

AMRAP 4:

5 Kang squats

10 alternating hamstring scoop stretches

5 up-downs

10 alternating Cossack squats

SPECIFIC WARMUP

Set 1:

15 pulls on the rower (easy pace)

Set 2:

15 pulls on the rower (18-20 strokes-per-minute pace)

10 good mornings + jump

Set 3:

15 pulls on the rower (22-24 strokes-per-minute pace)

10 air squats

Set 4:

15 pulls on the rower (26-30+ strokes-per-minute pace)

10 jumping air squats

WORKOUT

Metcon (Time)

RX

3 rounds for time:

800-m run

1,000-m row

INTERMEDIATE

3 rounds for time:

600-m run

800-m row

BEGINNER

400-m run

500-m row

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

:20 jumping jacks

:20 mountain climbers

:20 wide-stance air squats

Squat therapy | 6:00

Every :30 for 10 sets:

1 wall-facing squat

– Hold the bottom for :05 before standing.

SPECIFIC WARMUP

Wall-ball shot | 10:00

3 med-ball squats Line of action

5 paused wall-ball shots Depth

5 wall-ball shots Heels

7 wall-ball shots Speed

Test

WORKOUT

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
intermediate

For time:

150 wall-ball shots (10/14 lb) (9/10 ft)

beginner

For time:

75 wall-ball shots (6/10 lb) (9/10 ft)

SKILL WORK

8 sets:

:20 weighted sit-ups

:10 rest

COOL DOWN

1 set:

1:00 couch stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

:20 jumping jacks

:20 mountain climbers

:20 wide-stance air squats

Squat therapy | 6:00

Every :30 for 10 sets:

1 wall-facing squat

– Hold the bottom for :05 before standing.

SPECIFIC WARMUP

Wall-ball shot | 10:00

3 med-ball squats Line of action

5 paused wall-ball shots Depth

5 wall-ball shots Heels

7 wall-ball shots Speed

Test

WORKOUT

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
intermediate

For time:

150 wall-ball shots (10/14 lb) (9/10 ft)

beginner

For time:

75 wall-ball shots (6/10 lb) (9/10 ft)

SKILL WORK

8 sets:

:20 weighted sit-ups

:10 rest

COOL DOWN

1 set:

1:00 couch stretch/leg