Category: Workouts

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

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

Metcon (Time)

50 Wallballs

50 DB facing burpees

50 sit-ups

50 S-arm Db Cleans

800m Run or 1000m row or 2500m aab
partition any way in any order

but, must break up atleast twice and no more than five times

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

:30 bike (slow)

:30 Samson stretch lunges

:30 sit-up progression

:30 air squats

– Rest :15 between movements.

SPECIFIC WARMUP

Bike build-up | 6:00

3 sets:

:30 bike (increasing paces)

– Rest 1:30 between sets.

– Build in pace to 90-95% effort.

WORKOUT

Metcon (5 Rounds for time)

rx

Every 4:00 for 5 sets:

24/30-cal bike

– Athletes may use any bike.

– Rest with the remaining time.

intermediate

Every 4:00 for 5 sets:

17/24-cal bike

– Athletes may use any bike.

– Rest with the remaining time.

beginner

Every 4:00 for 5 sets:

10/15-cal bike

– Athletes may use any bike.

– Rest with the remaining time.

SKILL WORK

Core | 5:00

Beginner: 30-50 AbMat sit-ups

Intermediate: 30 GHD sit-ups to parallel

Advanced: Rx’d

Accumulate:

50 GHD sit-ups

COOL DOWN

2 sets:

:30 cobra stretch

:30 Samson stretch/side

:30 foam roll upper back

:30 foam roll quads/side

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:

2:00 bike, row, or ski

1 set:

10 box step-ups

10 hand-elevated push-ups on a box

10 kettlebell sumo deadlifts

1 set:

10 tuck jumps

5 single-arm kettlebell presses, right

5 single-arm kettlebell presses, left

10 Russian kettlebell swings

1 set:

10 box jumps

5 single-arm kettlebell push presses, right

5 single-arm kettlebell push presses, left

10 kettlebell swings

SPECIFIC WARMUP

Power clean and push press | 6:00

3 clean deadlifts

3 hang power cleans

3 power cleans

3 shoulder presses

3 dip and holds

3 dip and drives, slow

3 dip and drives, fast

3 push presses

SKILL WORK

EMOM 9:

1 push press

– Build in load.

– Take the bar from the floor.

Push Press (1 Rep)

WORKOUT

WORKOUT PREP

2 sets:

5 push presses

5 kettlebell swings

5 box jumps

– Rest :30 between sets.

Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
intermediate

AMRAP 20:

10 push presses (65/95 lb)

10 kettlebell swings (26/44 lb)

10 box jumps (20/24 in)

beginner

AMRAP 20:

10 push presses (35/45 lb)

10 kettlebell swings (18/26 lb)

10 box step-ups (12/20 in)

COOL DOWN

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

3:00 row

1 set:

:30 mountain climbers

5 inchworms + 1 push-up/rep

5 kettlebell windmills/arm

1 set:

:30 up-downs

10 single-arm kettlebell swings, right

10 single-arm kettlebell swings, left

1 set:

:30 burpees

10 single-arm kettlebell presses, right

10 single-arm kettlebell presses, left

SPECIFIC WARMUP

Rowing efficiency | 10:00

Set 1: Cue athletes to sit up tall on the rower. Have them note their strokes per minute on their monitor for this drill.

:30 row (easy pace).

Set 2: Row at an 18-20 strokes per minute pace.

:30 row (18-20 strokes per minute pace).

Set 3: Row at a 22-24 strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be faster.

:30 row (22-25 strokes per minute pace).

Set 4: Row at a 26-30+ strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be even faster.

:30 row (26-30 strokes per minute pace).

Set 5: Row at a 30+ strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be even faster.

:30 row (30+ strokes per minute pace)

Wall walk | 6:00

:30 shoulder taps

:30 shoulder taps in pike

:30 partial wall walk

:30 wall walk

MINI ROUND

2 wall walks

200-meter row

2 wall walks

– Use workout variations.

WORKOUT

Metcon (Time)

rx

For time:

10 wall walks

800/1,000-m row

10 wall walks

intermediate

5 wall walks

800/1,000-m row

5 wall walks

beginner

10 inch worms

600/800-m row

10 inch worms

SKILL WORK

4 sets:

:20 seated leg raises

– Rest :10

:20 hollow hold

– Rest :10

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side