Category: Workouts
CrossFit Montgomery – CF
GENERAL WARMUP
SPECIFIC WARMUP
WORKOUT
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
COOL DOWN
CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
2:00 row
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 single-leg toe touches
SPECIFIC WARMUP
RUSSIAN KETTLEBELL SWING | 6:00
10 kettlebell deadlifts
10 low kettlebell swings
5 Russian kettlebell swings
10 Russian kettlebell swings
DOUBLE-UNDERS | 8:00
Jump in place (no rope)
Single-unders
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-under
MINI ROUND
6 Russian kettlebell swings
10 double-unders
– Use workout variations.
WORKOUT
Metcon (Time)
RX
For time:
30 Russian KB swings (35/53 lb)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
INTERMEDIATE
For time:
20 Russian KB swings (35/53 lb)
75 double-unders
20 Russian KB swings
75 double-unders
20 Russian KB swings
BEGINNER
For time:
20 Russian kettlebell swings (18/26 lb)
50 single-unders
20 Russian kettlebell swings
50 single-unders
20 Russian kettlebell swings
SKILL WORK
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single dumbbell.
COOL DOWN
Accumulate:
1:00 foam roll upper back
1:00 calf wedge stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 alternating Samson stretches
10 inch worms
10 alternating plank reach-throughs
10 alternating Cossack squats
10 hand-release push-ups
10 air squats
20 mountain climbers
20 high knees
20 butt kickers
1 set:
100-meter run (easy)
10 med-ball front squat
1 set:
100-meter run (moderate)
10 med-ball push presses
1 set:
100-meter run (fast)
10 wall-ball shots
SPECIFIC WARMUP
HANDSTAND PUSH-UP | 10:00
5 push-ups to down dog
10 shoulder taps in pike position
5 pike push-ups
:20 handstand hold against wall
5 handstand negatives
1:00 handstand push-up practice
WORKOUT PREP
2 sets:
5 up-downs
5 handstand push-ups
5 wall-ball shots
– Rest :30 between sets.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots (14/20 lb) (9/10 ft)
INTERMEDIATE
AMRAP 15:
200-m run
5 pike handstand push-ups
10 wall-ball shots (14/20 lb) (9/10 ft)
BEGINNER
AMRAP 15:
200-m run
6 dumbbell push presses (15/20 lb)
9 wall-ball shots (10/14 lb) (8/9 ft)
COOL DOWN
Accumulate:
20 reach, roll and lift
1:00 couch stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
10 PVC pass-throughs
10 PVC good mornings
5 PVC overhead squats to above parallel
10 alternating box step-ups
5 box jumps
SPECIFIC WARMUP
POWER SNATCH | 8:00
:20 setup hold
5 deadlift-shrugs
5 muscle snatches
10 hang power snatches
10 power snatches
SKILL WORK
EMOM 15:
1 power snatch
– Build in load every 3:00.
Power Snatch (1 REP)
WORKOUT PREP
1 set:
5 box jumps, slow
10 empty bar hang power snatches
1 set:
5 box jumps, fast
5 hang power snatches (light)
1 set:
7 box jumps, fast
7 hang power snatches (workout weight)
WORKOUT
Metcon (Time)
RX
For time:
21-15-9
Hang power snatches (75/115 lb)
Box jumps (20/24 in)
INTERMEDIATE
For time:
21-15-9
Hang power snatch (65/95 lb)
Box jumps (20/24 in)
– Step down from the box.
BEGINNER
For time:
12-9-6
Hang power snatch (35/45 lb)
Plate jumps (4/8 in)
– Step down from the plate.
COOL DOWN
Accumulate:
1:00 foam roll calves
1:00 foam roll quads
CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
:30 bike easy pace
:20 bike moderate pace
:10 bike fast pace
:10 rest
2 rounds:
10 band pull-aparts
10 plank shoulder taps
10 air squats
10 scap pull-ups
SPECIFIC WARMUP
SINGLE-LEG SQUAT | 6:00
6 reverse lunges
6 hook-behind-heel squats
6 single-leg squats to a target
6 single-leg squats
PULL-UP | 5:00
5 kip swings
3 kip swings + 3 kips
5 kipping pull-ups
PUSH-UP | 3:00
5 push-ups from the knees
5 tempo push-ups
5 push-ups
MINI ROUND
2 single-leg squats
4 pull-ups
6 push-ups
100-meter bike
– Use workout variations.
WORKOUT
Metcon (Time)
RX
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike
INTERMEDIATE
4 rounds for time:
10 ankle-wrapped single-leg squats
15 pull-ups
20 push-ups
1000-m bike
BEGINNER
4 rounds for time:
10 reverse lunges
10 ring rows
10 push-ups, from the knees as needed
1000-m bike
COOL DOWN
Accumulate:
1:00 foam roll calves/side
1:00 foam roll lats/side
1:00 bent-arm pec stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
1:00 25-ft shuttle runs
:40 air squats
:20 up-downs
SPECIFIC WARMUP
Deadlift | 2:00
Setup:
Hands at shoulder width.
Feet between hips and shoulder-width.
Shoulders slightly in front of the bar.
Arch chest up to maintain the lumbar curve.
Heels down.
1 set:
10 deadlifts
Shoulder press | 2:00
Setup:
Standing up tall with feet under the hips.
Bar in the rack position.
Hands outside the shoulders.
Full grip on the bar.
Elbows in front of the bar.
1 set:
10 shoulder presses
Back squat | 2:00
Setup:
Standing tall and fully extended
Bar in the back-rack position.
Feet should be at or slightly wider than shoulder-width apart.
Core braced.
1 set:
10 back squats
BUILD-UP
3 sets:
3-5 reps back squats
WORKOUT
intermediate
Same as Rx’d
beginner
For completion:
3-3-3 back squat
3-3-3 shoulder press
3-3-3 deadlift
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
COOL DOWN
Accumulate:
1:00 foam roll glute/side
1:00 figure-4 stretch/side