Category: Workouts

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

200-meter run

5 Spiderman stretches/side

5 Cossack squats/side

10 Russian kettlebell swings

10 kettlebell goblet squats

SPECIFIC WARMUP

Power clean and back rack | 5:00

6 clean deadlifts

6 muscle cleans

6 hang power cleans

6 power cleans

3 shoulder-to-back rack transitions

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

3 power clean

– Partners trade-off for 3 sets each.

– Build in load to workout weight.

WORKOUT

Alexander (Time)

5 Rounds for Time

31 Back Squats (135/95 lb)

12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here
intermediate

5 rounds for time with a partner:

31 back squats (75/115 lb)

12 power cleans

beginner

5 rounds for time with a partner:

20 back squats (35/45 lb)

12 hang power cleans

COOL DOWN

1:00 foam roll quads

1:00 couch stretch/side

CrossFit Montgomery – CF

FRIDAY the 13th (AMRAP – Rounds and Reps)

AMRAP 20:

13 Box Jumps (24/20)

13 Pull-ups

13 Wallballs

13 Cleans (95/65)

13 KBS (24/16)

13 Walking Lunges

13 Push-ups

13 Air Squats

13 Sit-ups

13 Push Presses (95/65)

13 Burpees

13 T2B

13 Calories

CrossFit Montgomery – CF

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GENERAL WARMUP

2 rounds:

Course-loop jog

5 plate deadlifts

5 shoulder presses

5 plate good morning (at the chest)

5 plate good morning (on upper back)

:20 Samson stretch/side

SPECIFIC WARMUP

Plate carry | 2:00

1 round:

:10 suitcase hold, right

:10 suitcase hold, left

:10 shoulder hold, right

:10 shoulder hold, left

:10 head hold

:10 bear hold

– Prioritize a smooth transition between holds.

WORKOUT PREP

3 rounds:

50-ft plate carry

– 25 ft out and back.

– Change hold variety with each length.

WORKOUT

MY DIAMONDS ARE TOO TIGHT (AMRAP – Reps)

rx

On a 30:00 clock, complete as many

reps as possible of:

Plate carry (45/55 lb)

intermediate

On a 30:00 clock, complete as many

reps as possible of:

Plate carry (35/45 lb)

beginner

On a 30:00 clock, complete as many

reps as possible of:

Plate carry or medicine ball (10/15 lb)

– Rest for 2:00 before starting a new lap.

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

:15 arm circles forward

:15 arm circles backward

10 scap pull-ups

6 Samson stretch lunges

6 alternating step-ups

4 burpees

4 box jumps

– Use a low box.

2 sets:

5-10 ring rows or 1-5 strict pull-ups

:20 box jumps

– Use a workout height box.

SPECIFIC WARMUP

Kettlebell reverse lunge | 4:00

8 alternating reverse lunges

8 suitcase kettlebell reverse lunges, light

6 suitcase kettlebell reverse lunges, workout weight

Lunge test | 1:00

In :30 or less:

15 suitcase kettlebell reverse lunges

– Time cap at :30.

Chest-to-bar pull-up | 6:00

5 kip swings + 3 kips

5 kipping pull-ups

3 chest-to-bar pull-ups

1:00 chest-to-bar pull-up practice

Pull-up test | 1:00

1 set:

15 unbroken chest-to-bar pull-ups

Burpee box jump | 4:00

3 burpee box jumps, slow

3 burpee box jumps, moderate

3 burpee box jumps, fast extension on top of the box.

Burpee box jump test | 2:00

In 1:30 or less:

15 burpee box jumps

– Time cap at 1:30.

WHY THOUGH? (Time)

rx

9-12-15-18-21 reps for time of:

Suitcase KB reverse lunges (53/70 lb)

Kipping chest-to-bar pull-ups

Burpee box jumps (24/30 in)

intermediate

6-9-12-15-18 reps for time of:

Suitcase KB reverse lunges (35/53 lb)

Kipping pull-ups

Burpee box jumps (20/24 in)

beginner

3-6-9-12-15 reps for time of:

Suitcase KB reverse lunge (26/35 lb)

Ring rows

Burpee box step-ups (12/20 in)
– Use one kettlebell

COOL DOWN

1:00 pigeon pose/leg

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

:20 jumping jacks

10 PVC shoulder presses

10 PVC good mornings

10 PVC pass-throughs

SPECIFIC WARMUP

Push press | 8:00

Setup

6 strict presses

6 dip and holds

6 dip and drives, slow

6 dip and drives, fast

6 push presses

SKILL WORK

3 sets:

7 push presses

– Build to workout weight or slightly over.

Push Press (3 sets:
7 push presses
– Build to workout weight or slightly over.)

PROVE IT ROUND

1 set:

10 push presses

HEAVY DAY

PUSHY GWEN (Weight)

rx

15-12-9 reps for load:

Push press

intermediate

15-12-9 reps for load:

Push press

beginner

15-12-9 reps for load:

Push press

COOL DOWN

2 sets:

:30 lacrosse ball chest mash/side

:30 doorway pec stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

200-meter run

5 Spiderman stretches/side

5 Cossack squats/side

10 Russian kettlebell swings

10 kettlebell goblet squats

SPECIFIC WARMUP

Power clean and back rack | 5:00

6 clean deadlifts

6 muscle cleans

6 hang power cleans

6 power cleans

3 shoulder-to-back rack transitions

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

3 power clean

– Partners trade-off for 3 sets each.

– Build in load to workout weight.

WORKOUT

Alexander (Time)

5 Rounds for Time

31 Back Squats (135/95 lb)

12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here
intermediate

5 rounds for time with a partner:

31 back squats (75/115 lb)

12 power cleans

beginner

5 rounds for time with a partner:

20 back squats (35/45 lb)

12 hang power cleans

COOL DOWN

1:00 foam roll quads

1:00 couch stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

Course-loop jog

5 plate deadlifts

5 shoulder presses

5 plate good morning (at the chest)

5 plate good morning (on upper back)

:20 Samson stretch/side

SPECIFIC WARMUP

Plate carry | 2:00

1 round:

:10 suitcase hold, right

:10 suitcase hold, left

:10 shoulder hold, right

:10 shoulder hold, left

:10 head hold

:10 bear hold

– Prioritize a smooth transition between holds.

WORKOUT PREP

3 rounds:

50-ft plate carry

– 25 ft out and back.

– Change hold variety with each length.

WORKOUT

MY DIAMOND SHOES ARE TOO TIGHT (AMRAP – Reps)

rx

On a 30:00 clock, complete as many

reps as possible of:

Plate carry (45/55 lb)

intermediate

On a 30:00 clock, complete as many

reps as possible of:

Plate carry (35/45 lb)

beginner

On a 30:00 clock, complete as many

reps as possible of:

Plate carry or medicine ball (10/15 lb)

– Rest for 2:00 before starting a new lap.

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

1:00 row, slow

5 x [2 shoulder taps + 1 push-up]

10 hollow rocks

10 kip swings

SPECIFIC WARMUP

Rowing warm-up | 7:00

3 sets:

Partner 1 | :20 row sprint

– Partners 2 and 3 rest.

Partner 2 | :20 row sprint

– Partners 1 and 3 rest.

Partner 3 | :20 row sprint

– Partners 1 and 2 rest.

Toes-to-bar | 6:00

3 kip swings + 3 hanging knee raises

3 kip swings + 3 knees-to-armpits

3-6 toes-to-bars or 3 x [1 knees-to-armpits + 1 toes-to-bar]

Toes-to-bar test

WORKOUT

STRATEGY IS FOR SQUARES (6 Rounds for reps)

rx

6 sets:

On a 1:30 clock:

:45 max-calorie row

:15 transition

:30 toes-to-bars

intermediate

6 sets:

On a 1:30 clock:

:45 max-calorie row

:15 transition

:30 max-reps toes-to-bars

beginner

6 sets:

On a 1:30 clock:

:45 max-calorie row

:15 transition

:30 knees raises
– Rest 3:00 between intervals.

COOL DOWN

Accumulate:

1:00 foam roll calves

1:00 cobra stretch

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

Dynamic skill warm-up | 9:00

2 sets:

:20 Samson stretch/leg

10 hollow rocks

10 alternating reverse lunges

10 PVC pass-throughs

:10 ring support hold

10 push-ups to down dog

Ring dip | 3:00

1 round:

5 foot-assisted ring dips

Rest :30

3-5 strict ring dips

SPECIFIC WARMUP

Snatch | 8:00

5 hang high pulls

5 hang muscle snatches

5 hang power snatches

5 power snatches

5 partial overhead squats

5 overhead squats

SKILL WORK

3 sets:

6 overhead squats

3-5 ring dips

– Take the barbell from the ground.

– Build to workout load or heavier.

WORKOUT

HORSE SHOE (AMRAP – Rounds and Reps)

rx

AMRAP 10:

6 overhead squats (105/155 lb)

9 strict ring dips

intermediate

AMRAP 10:

6 overhead squats (75/115 lb)

9 strict toe-assisted ring dips

beginner

AMRAP 10:

6 overhead squats (35/45 lb)

9 jumping ring dips

COOL DOWN

1:00 banded shoulder stretch/arm