Category: Workouts
CrossFit Montgomery – CF
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
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
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
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
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
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
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
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