Category: Workouts
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:30 up-downs to a target (6 in)
:10 rest
:30 mountain climbers
:10 rest
SPECIFIC WARMUP
POWER CLEAN | 7:00
:20 setup hold
5 deadlifts to mid-thigh Hips and shoulders rise together
5 deadlift-shrugs Timing
5 muscle cleans Timing
5+ power cleans Hip extension
THRUSTER | 5:00
5 full grip front squats Elbow position
5 wide-stance push presses Timing
5 thrusters Proper squat mechanics:
5 cycled thrusters
BUILD-UP
Every 2:00 for 5 sets:
2 power cleans
2 thrusters
– Build in load to your first working set.
HEAVY DAY
RX
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
Metcon (Weight)
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
COOL DOWN
200-meter recovery walk
:30 foam roll quads/side
CrossFit Montgomery – CF
GENERAL WARMUP
RUNNING LINE DRILL WARM-UP | 8:00
1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
Shuttle runs
SPECIFIC WARMUP
1 set:
200-meter run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
2 sets:
200-meter run
– Rest 1:00 between sets.
WORKOUT
Metcon (Time)
RX
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
INTERMEDIATE
Same as Rx’d
BEGINNER
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
Score = total time.
COOL DOWN
1:00 foam roll calves
1:00 standing pike stretch
CrossFit Montgomery – CF
GENERAL WARMUP
PLYOMETRIC WARM-UP | 10:00
Calf raises
Plate toe taps
Step-up
Drop-and-land off of plate
Step-up + squat landing
Box jump + step-down
Box jump + squat landing
Box jump + slow rebound
Multiple box jumps
SPECIFIC WARMUP
LOW-RING MUSCLE-UP | 6:00
5 push-ups or push-ups from the knees
:10-:20 ring support hold
3-5 ring dips Range of motion
3 kneeling false grip ring rows False grip + torso position
3 kneeling muscle-up transitions Range of motion
1-3 low-ring muscle-ups
SKILL WORK | 10:00
On a 10:00 clock:
Low-ring muscle-up practice
Beginner: False grip ring rows + foot-assisted ring dips
Intermediate: Low-ring transition variations
Advanced: L-sit muscle-ups
HIGH-RING MUSCLE-UP | 4:00
False grip kip swings Maintain false grip with big kip swings, use a foot assist if needed.
Muscle-ups
MINI ROUND
1 muscle-up
3 box jumps
5 AbMat sit-ups
– Use workout variations.
WORKOUT
Metcon (5 Rounds for time)
RX
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
INTERMEDIATE
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
BEGINNER
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups
COOL DOWN
1:00 banded shoulder stretch/arm
CrossFit Montgomery – CF
GENERAL WARMUP
PLYOMETRIC WARM-UP | 10:00
Calf raises
Plate toe taps
Step-up
Drop-and-land off of plate
Step-up + squat landing
Box jump + step-down
Box jump + squat landing
Box jump + slow rebound
Multiple box jumps
SPECIFIC WARMUP
LOW-RING MUSCLE-UP | 6:00
5 push-ups or push-ups from the knees
:10-:20 ring support hold
3-5 ring dips Range of motion
3 kneeling false grip ring rows False grip + torso position
3 kneeling muscle-up transitions Range of motion
1-3 low-ring muscle-ups
SKILL WORK | 10:00
On a 10:00 clock:
Low-ring muscle-up practice
Beginner: False grip ring rows + foot-assisted ring dips
Intermediate: Low-ring transition variations
Advanced: L-sit muscle-ups
HIGH-RING MUSCLE-UP | 4:00
False grip kip swings Maintain false grip with big kip swings, use a foot assist if needed.
Muscle-ups
MINI ROUND
1 muscle-up
3 box jumps
5 AbMat sit-ups
– Use workout variations.
WORKOUT
Metcon (Time)
RX
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
INTERMEDIATE
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
BEGINNER
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups
COOL DOWN
1:00 banded shoulder stretch/arm
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row or bike
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
SPECIFIC WARMUP
DOUBLE-UNDER | 6:00
Jump in place (no rope)
Single-under
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-under
WORKOUT PREP
2 sets:
:40 calories on the machine
:20 rest
:40 double-unders
:20 rest
– Use workout options.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12:
25/36 cal on any machine
72 double-unders
INTERMEDIATE
AMRAP 12:
20/28 cal on any machine
50 double-unders
BEGINNER
AMRAP 12:
12/17 cal on any machine
50 single-unders
SKILL WORK
4 sets:
10 good mornings
– Start light and build in load as quality mechanics allow.
COOL DOWN
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot