Category: Workouts
CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
2:00 row or bike
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 push-ups
SPECIFIC WARMUP
Double-unders | 9:00
Jump in place (no rope)
Single-unders
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-under
Burpee prep | 3:00
5 slow up-downs
:10 rest
5 fast up-downs
:10 rest
5 slow burpees
:10 rest
5 fast burpees
MINI ROUND
5 burpees
10-15 double-unders or single-unders
5 burpees
– Use workout variations.
WORKOUT
Metcon (Time)
rx
50 burpees
200 double-unders
50 burpees
intermediate
40 burpees
80 double-unders
40 burpees
beginner
25 burpees
100 single-unders
25 burpees
SKILL WORK
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
COOL DOWN
Accumulate:
1:00 lacrosse ball foot roll/foot
CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
2:00 row or bike
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 push-ups
SPECIFIC WARMUP
Double-unders | 9:00
Jump in place (no rope)
Single-unders
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-under
Burpee prep | 3:00
5 slow up-downs
:10 rest
5 fast up-downs
:10 rest
5 slow burpees
:10 rest
5 fast burpees
MINI ROUND
5 burpees
10-15 double-unders or single-unders
5 burpees
– Use workout variations.
WORKOUT
Metcon (Time)
rx
50 burpees
200 double-unders
50 burpees
intermediate
40 burpees
80 double-unders
40 burpees
beginner
25 burpees
100 single-unders
25 burpees
SKILL WORK
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
COOL DOWN
Accumulate:
1:00 lacrosse ball foot roll/foot
CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
2:00 row or bike
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 push-ups
SPECIFIC WARMUP
Double-unders | 9:00
Jump in place (no rope)
Single-unders
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-under
Burpee prep | 3:00
5 slow up-downs
:10 rest
5 fast up-downs
:10 rest
5 slow burpees
:10 rest
5 fast burpees
MINI ROUND
5 burpees
10-15 double-unders or single-unders
5 burpees
– Use workout variations.
WORKOUT
Metcon (Time)
rx
50 burpees
200 double-unders
50 burpees
intermediate
40 burpees
80 double-unders
40 burpees
beginner
25 burpees
100 single-unders
25 burpees
SKILL WORK
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
COOL DOWN
Accumulate:
1:00 lacrosse ball foot roll/foot
CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
2:00 row or bike
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 push-ups
SPECIFIC WARMUP
Double-unders | 9:00
Jump in place (no rope)
Single-unders
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-under
Burpee prep | 3:00
5 slow up-downs
:10 rest
5 fast up-downs
:10 rest
5 slow burpees
:10 rest
5 fast burpees
MINI ROUND
5 burpees
10-15 double-unders or single-unders
5 burpees
– Use workout variations.
WORKOUT
Metcon (Time)
rx
50 burpees
200 double-unders
50 burpees
intermediate
40 burpees
80 double-unders
40 burpees
beginner
25 burpees
100 single-unders
25 burpees
SKILL WORK
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
COOL DOWN
Accumulate:
1:00 lacrosse ball foot roll/foot
CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
2:00 row or bike
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 push-ups
SPECIFIC WARMUP
Double-unders | 9:00
Jump in place (no rope)
Single-unders
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-under
Burpee prep | 3:00
5 slow up-downs
:10 rest
5 fast up-downs
:10 rest
5 slow burpees
:10 rest
5 fast burpees
MINI ROUND
5 burpees
10-15 double-unders or single-unders
5 burpees
– Use workout variations.
WORKOUT
Metcon (Time)
rx
50 burpees
200 double-unders
50 burpees
intermediate
40 burpees
80 double-unders
40 burpees
beginner
25 burpees
100 single-unders
25 burpees
SKILL WORK
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
COOL DOWN
Accumulate:
1:00 lacrosse ball foot roll/foot
CrossFit Montgomery – CF
GENERAL WARMUP
Line drill warm-up | 10:00
50 feet of each:
Jog x 3 laps
Skipping high knees
Lateral shuffle/direction
Toy soldiers
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Bunny hop
Broad jump (5 jumps then jog)
Burpee broad jump (5 jumps then jog)
SPECIFIC WARMUP
Kettlebell swing | 6:00
10 kettlebell low swings
10 kettlebell swings to eye level
8 kettlebell swings overhead
8 kettlebell swings, fast
Pull-up | 10:00
5-10 kip swings
3 kip swings + 3 kips
2 kip swings + 1 pull-up + 2 kip swings, twice
3-5 kipping pull-ups
EMOM 3:
3-5 kipping pull-ups
MINI ROUND
400-meter run
12 kettlebell swings
6 unbroken pull-ups
– Use workout variations.
WORKOUT
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
COOL DOWN
2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg
CrossFit Montgomery – CF
GENERAL WARMUP
Line drill warm-up | 10:00
50 feet of each:
Jog x 3 laps
Skipping high knees
Lateral shuffle/direction
Toy soldiers
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Bunny hop
Broad jump (5 jumps then jog)
Burpee broad jump (5 jumps then jog)
SPECIFIC WARMUP
Kettlebell swing | 6:00
10 kettlebell low swings
10 kettlebell swings to eye level
8 kettlebell swings overhead
8 kettlebell swings, fast
Pull-up | 10:00
5-10 kip swings
3 kip swings + 3 kips
2 kip swings + 1 pull-up + 2 kip swings, twice
3-5 kipping pull-ups
EMOM 3:
3-5 kipping pull-ups
MINI ROUND
400-meter run
12 kettlebell swings
6 unbroken pull-ups
– Use workout variations.
WORKOUT
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
COOL DOWN
2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg
CrossFit Montgomery – CF
GENERAL WARMUP
Line drill warm-up | 10:00
50 feet of each:
Jog x 3 laps
Skipping high knees
Lateral shuffle/direction
Toy soldiers
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Bunny hop
Broad jump (5 jumps then jog)
Burpee broad jump (5 jumps then jog)
SPECIFIC WARMUP
Kettlebell swing | 6:00
10 kettlebell low swings
10 kettlebell swings to eye level
8 kettlebell swings overhead
8 kettlebell swings, fast
Pull-up | 10:00
5-10 kip swings
3 kip swings + 3 kips
2 kip swings + 1 pull-up + 2 kip swings, twice
3-5 kipping pull-ups
EMOM 3:
3-5 kipping pull-ups
MINI ROUND
400-meter run
12 kettlebell swings
6 unbroken pull-ups
– Use workout variations.
WORKOUT
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
COOL DOWN
2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg