Category: Workouts
CrossFit Montgomery – CF
GENERAL WARMUP
SPECIFIC WARMUP
WORKOUT
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
INTERMEDIATE
For time:
21-15-9:
Thrusters (45/65 lb)
12-9-6:
Pull-ups
BEGINNER
15-12-9 reps for time of:
Thrusters (35/45 lb)
Jumping pull-ups
COOL DOWN
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
30 jumping jacks
20 med-ball air squats
30 skier jacks
20 med-ball strict presses
30 jumping pull-ups (fast up, fast down)
1 set:
10 ring rows
20 med-ball thrusters
30 med-ball Russian twists
10 ring rows
20 med-ball thrusters
SPECIFIC WARMUP
THRUSTER | 9:00
PROGRESSION FOCUS
7 muscle cleans Open hips before pulling with arms.
7 front squats Full hand grip and elbows up away from thighs.
7 push presses Full hand grip, dip, drive, and press.
7 thrusters, pause at the top Order of events on the way back down: bar contacts shoulders before initiating squat.
7 thrusters, cycling Bar stays in contact with body, stand fast, and drive bar overhead.
2-3 sets:
5 thrusters
– Build to workout load. KIPPING PULL-UP | 8:00
PROGRESSION FOCUS
Position on the pull-up bar Grip outside shoulder width, belly tight, and active shoulder.
Kip swings Shake the pull-up bar back and forth with the shoulders.
2 kip swings + 1 kip Two small kip swings and then press down on the bar FAST.
2 kip swings + 1 pull-up Two small kip swings, press down fast, and pull the bar down toward the floor.
2 kip swings + 1 pull-up + 2 kip swings After the pull-up press the bar forward and yourself back to reset the swing.
Cycling pull-ups Push away hard at the top and arch hard at the bottom.
WORKOUT
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
INTERMEDIATE
For time:
21-15-9:
Thrusters (45/65 lb)
12-9-6:
Pull-ups
BEGINNER
15-12-9 reps for time of:
Thrusters (35/45 lb)
Jumping pull-ups
COOL DOWN
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
30 jumping jacks
20 med-ball air squats
30 skier jacks
20 med-ball strict presses
30 jumping pull-ups (fast up, fast down)
1 set:
10 ring rows
20 med-ball thrusters
30 med-ball Russian twists
10 ring rows
20 med-ball thrusters
SPECIFIC WARMUP
Thruster | 9:00
7 muscle cleans
7 front squats
7 push presses
7 thrusters, pause at the top
7 thrusters, cycling
2-3 sets:
5 thrusters
– Build to workout load.
Kipping pull-up | 8:00
Position on the pull-up bar
Kip swings
2 kip swings + 1 kip
2 kip swings + 1 pull-up
2 kip swings + 1 pull-up + 2 kip swings
Cycling pull-ups
MINI ROUND
1 set:
:20 thrusters
Rest :10
:20 pull-ups or scaling option
Rest :10
WORKOUT
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
intermediate
For time:
21-15-9:
Thrusters (45/65 lb)
12-9-6:
Pull-ups
beginner
15-12-9 reps for time of:
Thrusters (35/45 lb)
Jumping pull-ups
SKILL WORK
Accumulate:
3:00 plank hold
COOL DOWN
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
5 inchworm + push-ups
5 over/under-the-fence/direction
100-meter jog
1 set:
5 push-ups from the knees
5 elbow-to-instep/leg
100-meter run (faster)
1 set:
5 push-ups
:20 Samson stretch/leg
RUN TEST | 2:00
1 set:
400-meter run
SPECIFIC WARMUP
HANG POWER CLEAN | 8:00
3-5 dip-drive + shrugs Timing
3-5 hang muscle cleans Timing
3-5 hang power cleans Hip extension
5-10 hang power cleans Cycling
BUILD-UP
2-3 sets:
3-5 push-ups
5 hang power cleans
– Build in load.
– No rest between the push-ups and hang power cleans.
– Rest 1:00 between sets.
MINI ROUND
100-meter run
10 push-ups
7 hang power cleans
100-meter run
WORKOUT
Metcon (Time)
RX
3 rounds for time:
21 push-ups
12 hang power cleans (95/135 lb)
800-m run
INTERMEDIATE
3 rounds for time:
15 push-ups
12 hang power cleans (65/95 lb)
800-m run
BEGINNER
3 rounds for time:
12 push-ups from the knees
9 hang power cleans (35/45 lb)
400-m run
SKILL WORK
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.
COOL DOWN
1:30 couch stretch/leg
CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
200-meter jog
10 toe touches
10 calf raises
10 unweighted good mornings
5 inchworm + 1 push-ups
SPECIFIC WARMUP
DOUBLE-UNDER | 5:00
Jump in place (no rope)
Single-unders
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-under
DEADLIFT | 8:00
Setup
Weight in heels
Neutral spine
Active shoulders
Constant torso angle
SKILL WORK
Deadlift (9 EMOM)
MINI ROUND
1 round:
10 double-unders
3 deadlifts
– Use workout variations.
WORKOUT
Metcon (Time)
RX
10 rounds for time:
30 double-unders
3 deadlifts (205/315 lb)
INTERMEDIATE
10 rounds for time:
20 double-unders
3 deadlifts (155/225 lb)
BEGINNER
10 rounds for time:
20 single-unders
3 deadlifts (65/95 lb)
COOL DOWN
1:00 pigeon/side
1:00 standing calf stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:30 up-downs to a target (6 in)
:10 rest
:30 mountain climbers
:10 rest
SPECIFIC WARMUP
POWER CLEAN | 7:00
:20 setup hold
5 deadlifts to mid-thigh Hips and shoulders rise together
5 deadlift-shrugs Timing
5 muscle cleans Timing
5+ power cleans Hip extension
THRUSTER | 5:00
5 full grip front squats Elbow position
5 wide-stance push presses Timing
5 thrusters Proper squat mechanics:
5 cycled thrusters
BUILD-UP
Every 2:00 for 5 sets:
2 power cleans
2 thrusters
– Build in load to your first working set.
HEAVY DAY
RX
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
Metcon (Weight)
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
COOL DOWN
200-meter recovery walk
:30 foam roll quads/side