Category: Workouts

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

2:00 bike

15 PVC pass-throughs

15 PVC good mornings (wide stance)

5 elbow-to-instep/leg

15 counterbalance plate squats

2 sets:

5 shoulder presses

5 push presses

5 pause front squats

5 front squats

SPECIFIC WARMUP

HANG POWER SNATCH | 4:00

5 hang muscle snatches Timing

5 top-to-top hang muscle snatches Bar path

10 top-to-top hang power snatches Hip extension

SUMO DEADLIFT HIGH PULL | 4:00

3 sumo deadlifts

3 sumo deadlift-shrugs, slow

3 sumo deadlift high pulls, slow

10 sumo deadlift high pulls, fast

BUILD-UP

5 hang power snatches

5 push presses

5 sumo deadlift high pulls

5 front squats

MINI ROUND

1 set:

15 hang power snatches

:30 rest

15 push presses

:30 rest

15 sumo deadlift high pulls

:30 rest

15 front squats

WORKOUT

Andi (Time)

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

65lb/45lb
To learn more about Andi click here
INTERMEDIATE

70 hang power snatches (35/45 lb)

70 push presses (35/45 lb)

70 sumo deadlift high pulls (35/45 lb)

70 front squats (35/45 lb)

BEGINNER

50 hang power snatches (15/25 lb)

50 push presses (15/25 lb)

50 sumo deadlift high pulls (15/25 lb)

50 front squats (15/25 lb)

COOL DOWN

1:00 scorpion stretch/side

1:00 child’s pose stretch

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:

5-10 sit-ups

5 inchworm + push-ups

10 alternating Cossack squats

5-10 hand-elevated push-ups

1 set:

5-10 tuck-ups

10 up-downs

10 sumo stance squats

5-10 push-ups

1 sets:

5-10 V-ups

10 up-downs to a 6-inch target

10 air squats

5-10 pike push-ups

SPECIFIC WARMUP

TOES-TO-BAR | 10:00

Setup

:15 kip swings

2 kip swings + 2 hanging leg raises

2 kip swings + 2 knees-to-armpits

2 kip swings + 1 knees-to-armpits + 1 toes-to-bar

3-5 toes-to-bars

3-5 toes-to-bars

Test 8-10 unbroken reps.

BURPEE | 4:00

2 burpees

2 burpees

3 burpees

3 burpees

Test 8 burpees in :30 or less.

WALL-BALL SHOT | 7:00

5 med-ball squats Line of action

5 paused wall-ball shots Depth

5 wall-ball shots Heels

5 wall-ball shots Speed

Test

MINI ROUND

5 toes-to-bars

5 burpees

5 wall-ball shots

– Use workout variations

WORKOUT

Metcon (Time)

RX

21-15-9 reps for time of:

Toes-to-bars

Burpees

Wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

21-15-9 reps for time of:

Knees-to-armpits

Burpees

Wall-ball shots (10/14 lb) (9/10 ft)

BEGINNER

15-12-9 reps for time of:

Hanging leg raises

Burpees

Wall-ball shots (6/10 lb) (9/10 ft)

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

2:00 bike, row, or ski

10 unweighted good mornings

10 alternating Cossack squats

10 alternating Samson stretches

2:00 bike, row, or ski

SPECIFIC WARMUP

DEADLIFT | 10:00

Setup

6 deadlifts Proper setup.

6 deadlifts Keep the bar close to the body on the ascent.

6 deadlifts Push the hips back on the descent.

6 deadlifts Maintain lumbar curve.

LOAD UP

4 sets:

3 deadlifts

– Lift every 2:00, starting light and building to starting weight.

HEAVY DAY

RX

For load:

3-3-3-3-3

Deadlift

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:

5-5-5-5-5

Deadlift

Deadlift (3-3-3-3-3)

COOL DOWN

:30 standing hamstring stretch/leg

1:00 table-top stretch

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

:30 jumping jacks

:10 Samson stretch/leg

:30 mountain climbers

:10 Cossack squat stretch/leg

SQUAT THERAPY | 5:00

EMOM 5:

5 reps of wall-facing squats

– :03 down, :03 hold, then stand.

SPECIFIC WARMUP

RING DIP | 4:00

Jumping ring dips

Ring support hold

Bottom of ring hold

Kipping ring dip practice

BACK SQUAT | 4:00

3 back squat initiations

3 above-parallel back squats

5 back squats

5 back squats

BUILD-UP

3 sets:

5 back squats

WORKOUT

Metcon (10 Rounds for reps)

RX

10 x 1:00 rounds:

5 back squats

Max-reps ring dips

INTERMEDIATE

10 x 1:00 rounds:

5 back squats

Max-reps toe-assisted ring dips

BEGINNER

10 x 1:00 rounds:

5 back squats

Push-ups from the knees
– Rest 1:00 between rounds.

– Score is total reps

COOL DOWN

Accumulate:

1:00 foam roll glute/side

1:00 figure-4 stretch/side

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

10 PVC pass-throughs

10 PVC good mornings

10 PVC hang muscle snatches

10 alternating Spiderman stretches

10 counterbalance plate squats

1 set:

10 PVC pass-throughs

10 PVC good mornings

10 PVC muscle snatches

10 alternating Samson stretch lunges

10 counterbalance plate squats

1 set:

100-meter run (slow)

100-meter run (fast)

SPECIFIC WARMUP

OVERHEAD SQUAT | 6:00

6 hang power snatches

3 overhead squats to above parallel

3 overhead squats to above parallel

6 overhead squats

6 overhead squats, barbell

6 overhead squats, light load

6 overhead squats, workout load

BUILD-UP

3 sets:

6 overhead squats

– Pause in the bottom of the first 3 squats for :02 each.

– Rest :60-:90 between sets.

– Add load if mechanics allow.

STANDARDS REVIEW

MINI ROUND

1 set:

200-meter run

10 overhead squats

WORKOUT

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
INTERMEDIATE

5 rounds for time:

400-m run

15 overhead squats (55/75 lb)

BEGINNER

4 rounds for time:

300-m run

15 overhead squats (35/45 lb)

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm

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:

:30 calories on any machine

:30 unweighted good mornings

:30 shuttle run

:30 alternating plank shoulder taps

– Complete all movements at a slow pace.

1 set:

:30 calories on any machine

:30 up-downs

:30 shuttle run

:30 alternating plank hip taps

– Complete all movements at a moderate pace.

1 set:

:30 calories on any machine

:30 burpees

:30 shuttle run

:30 alternating pike shoulder taps

– Complete all movements at a fast pace.

SPECIFIC WARMUP

Hand-release push-up | 3:00

5 hand-release push-ups from the knees

3 hand-release tempo push-ups

5 hand-release push-ups

Dumbbell snatch | 8:00

5 dumbbell deadlifts/arm

5 alternating dumbbell deadlift + shrugs/arm

5 dumbbell muscle snatches/arm

10 alternating dumbbell power snatches

MINI ROUND

1 set:

:20 shuttle runs

– Rest :10.

:20 alternating dumbbell snatches

– Rest :10.

:20 hand-release push-ups

– Rest :10.

:20 calories on any machine

– Rest :10.

WORKOUT

Metcon (4 Rounds for reps)

rx

4 rounds for reps:

1:00 shuttle runs

1:00 alternating DB snatches (35/50 lb)

1:00 hand-release push-ups

1:00 calories on any machine

1:00 rest

intermediate

4 rounds for reps:

1:00 shuttle runs

1:00 alternating DB snatches (20/35 lb)

1:00 hand-release push-ups

1:00 calories on any machine

1:00 rest

beginner

4 rounds for reps:

1:00 shuttle runs

1:00 alternating DB snatches (10/15 lb)

1:00 push-ups from the knees

1:00 calories on any machine

1:00 rest
– 1 shuttle run is 25 ft out and 25 ft bac

COOL DOWN

2:00 reach, roll, and lift