Category: Workouts

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

:20 jumping jacks

:20 mountain climbers

:20 wide-stance air squats

Dynamic stretching | 5:00

1 set:

5 elbow-to-instep/leg

10 alternating scorpion stretches

10 lying hip crossovers

10 alternating Samson stretches

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

Dynamic stretching | 5:00

1 set:

5 elbow-to-instep/leg

10 alternating scorpion stretches

10 lying hip crossovers

10 alternating Samson stretches

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

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

2 rounds:

2:00 row or bike

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 push-ups

SPECIFIC WARMUP

Double-unders | 9:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

Burpee prep | 3:00

5 slow up-downs

:10 rest

5 fast up-downs

:10 rest

5 slow burpees

:10 rest

5 fast burpees

MINI ROUND

5 burpees

10-15 double-unders or single-unders

5 burpees

– Use workout variations.

WORKOUT

Metcon (Time)

rx

50 burpees

200 double-unders

50 burpees

intermediate

40 burpees

80 double-unders

40 burpees

beginner

25 burpees

100 single-unders

25 burpees

SKILL WORK

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

COOL DOWN

Accumulate:

1:00 lacrosse ball foot roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

2:00 row or bike

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 push-ups

SPECIFIC WARMUP

Double-unders | 9:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

Burpee prep | 3:00

5 slow up-downs

:10 rest

5 fast up-downs

:10 rest

5 slow burpees

:10 rest

5 fast burpees

MINI ROUND

5 burpees

10-15 double-unders or single-unders

5 burpees

– Use workout variations.

WORKOUT

Metcon (Time)

rx

50 burpees

200 double-unders

50 burpees

intermediate

40 burpees

80 double-unders

40 burpees

beginner

25 burpees

100 single-unders

25 burpees

SKILL WORK

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

COOL DOWN

Accumulate:

1:00 lacrosse ball foot roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

2:00 row or bike

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 push-ups

SPECIFIC WARMUP

Double-unders | 9:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

Burpee prep | 3:00

5 slow up-downs

:10 rest

5 fast up-downs

:10 rest

5 slow burpees

:10 rest

5 fast burpees

MINI ROUND

5 burpees

10-15 double-unders or single-unders

5 burpees

– Use workout variations.

WORKOUT

Metcon (Time)

rx

50 burpees

200 double-unders

50 burpees

intermediate

40 burpees

80 double-unders

40 burpees

beginner

25 burpees

100 single-unders

25 burpees

SKILL WORK

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

COOL DOWN

Accumulate:

1:00 lacrosse ball foot roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

2:00 row or bike

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 push-ups

SPECIFIC WARMUP

Double-unders | 9:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

Burpee prep | 3:00

5 slow up-downs

:10 rest

5 fast up-downs

:10 rest

5 slow burpees

:10 rest

5 fast burpees

MINI ROUND

5 burpees

10-15 double-unders or single-unders

5 burpees

– Use workout variations.

WORKOUT

Metcon (Time)

rx

50 burpees

200 double-unders

50 burpees

intermediate

40 burpees

80 double-unders

40 burpees

beginner

25 burpees

100 single-unders

25 burpees

SKILL WORK

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

COOL DOWN

Accumulate:

1:00 lacrosse ball foot roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

2:00 row or bike

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 push-ups

SPECIFIC WARMUP

Double-unders | 9:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

Burpee prep | 3:00

5 slow up-downs

:10 rest

5 fast up-downs

:10 rest

5 slow burpees

:10 rest

5 fast burpees

MINI ROUND

5 burpees

10-15 double-unders or single-unders

5 burpees

– Use workout variations.

WORKOUT

Metcon (Time)

rx

50 burpees

200 double-unders

50 burpees

intermediate

40 burpees

80 double-unders

40 burpees

beginner

25 burpees

100 single-unders

25 burpees

SKILL WORK

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

COOL DOWN

Accumulate:

1:00 lacrosse ball foot roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

Line drill warm-up | 10:00

50 feet of each:

Jog x 3 laps

Skipping high knees

Lateral shuffle/direction

Toy soldiers

Samson lunges (10 lunges then jog)

Crawling Spiderman lunges (10 lunges then jog)

Bear crawl

Bunny hop

Broad jump (5 jumps then jog)

Burpee broad jump (5 jumps then jog)

SPECIFIC WARMUP

Kettlebell swing | 6:00

10 kettlebell low swings

10 kettlebell swings to eye level

8 kettlebell swings overhead

8 kettlebell swings, fast

Pull-up | 10:00

5-10 kip swings

3 kip swings + 3 kips

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

3-5 kipping pull-ups

EMOM 3:

3-5 kipping pull-ups

MINI ROUND

400-meter run

12 kettlebell swings

6 unbroken pull-ups

– Use workout variations.

WORKOUT

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

COOL DOWN

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg