Category: Workouts
CrossFit Montgomery – CF
GENERAL WARMUP
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Kang squats
10 jumping jacks
10 push-ups
10 jumping jacks
10 burpees
Jump-rope warm-up | 6:00
:30 each of:
Single-unders
Single-under jog in place
Single-under jump front to back
Single-under jump side-to-side
Single-under left leg
Single-under right leg
Double-under attempts
SPECIFIC WARMUP
Wall-ball shot progression | 10:00
10 med-ball front squats
10 med-ball push presses
5 wall-ball shots, pause between reps
5 wall-ball shots, no pause
WORKOUT PREP
2 sets:
5 wall-ball shots
:30 double-unders
– Rest 1:00 between sets.
– Use workout variations.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
rx
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (14/20 lb) (9/10 ft)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
intermediate
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (9/10 ft)
:15 double-under attempts
– After each completed round, add 5 wall-ball shots and :15 of double-under attempts.
beginner
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (8/9 ft)
15 single-unders
– After each completed round, add 5 wall-ball shots and 15 single-unders.
SKILL WORK
4 sets:
:20 Russian twist (with med-ball)
:10 rest
:20 flutter kicks
:10 rest
COOL DOWN
2 rounds:
:30 calf roll/side
:30 quad smash/side
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
15 unweighted good mornings
10 alternating Spiderman lunges
15 air squats
:20 burpees
SPECIFIC WARMUP
Squat clean | 8:00
3 dip-drive-shrugs
3 dip-drive-high pulls
3 hang muscle cleans
5 front squats
5 hang squat cleans
5 squat cleans
SKILL WORK
Hang Squat Clean
EMOM 8:
3 hang squat cleans
– Work to a heavy 3-rep for the day.
SPECIFIC WARMUP
Lateral burpee over the bar | 2:00
3 lateral burpees over the bar
4 lateral burpees over the bar
MINI ROUND
5 unbroken squat cleans
5 lateral burpees over the bar
3 squat cleans (unbroken or fast singles)
– Use workout variations.
Metcon (Time)
rx
18-15-12-9-6-3 reps for time:
Squat cleans (95/135 lb)
Lateral burpees over the bar
intermediate
18-15-12-9-6-3 reps for time:
Squat cleans (65/95 lb)
Lateral burpees over the bar
beginner
12-10-8-6-4-2 reps for time:
Hang squat cleans (35/45 lb)
Lateral up-down bar step-overs
WORKOUT
COOL DOWN
1-2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
:30 elbow-to-instep/side
CrossFit Montgomery – CF
GENERAL WARMUP
20 jumping jacks
10 scap pull-ups
10 box step-ups
10 PVC pass-throughs
20 jumping jacks
10 scap pull-ups
10 box step-ups
10 PVC around the worlds
20 jumping jacks
10 scap pull-ups
10 box jumps
10 PVC behind-the-neck snatch grip presses
SPECIFIC WARMUP
Box jump-over | 6:00
Progression Focus
6 alternating box step-ups
6 alternating box step up and overs
6 box jump-overs
Hang power snatch | 8:00
6 dip-drive-shrugs
6 hang muscle snatches
6 snatch drops
6 hang power snatches
6 hang power snatches
Chest-to-bar pull-up | 6:00
5 kip swings + 3 kips
5 kipping pull-ups
3 chest-to-bar pull-ups
1:00 chest-to-bar pull-up practice
MINI ROUND
5 box jump-overs
4 hang power snatches
3 chest-to-bar pull-ups
– Use workout variations.
WORKOUT
Metcon (Time)
rx
For time:
50 box jump-overs (20/24 in)
40 hang power snatches (55/75 lb)
30 chest-to-bar pull-ups
– Step down from the box.
intermediate
For time:
50 box jump-overs (20/24 in)
30 hang power snatches (55/75 lb)
30 pull-ups
– Step down from the box.
beginner
For time:
40 box step-overs (12/20 in)
30 hang power snatches (35/45 lb)
20 ring rows
– Step down from the box.
COOL DOWN
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
30 jumping jacks
:10 Samson stretch/leg
5-10 ring rows or 1-5 strict pull-ups
5-10 push-ups from the knees or toes
10 alternating forward lunges, walking lunges, or jumping lunges
SPECIFIC WARMUP
Running | 5:00
:20 running position drill/leg
:20 pulling in place drill/leg
10 change in support drills
2 x running falling forward drill
Running practice | 5:00
EMOM 4:
100-meter run
Russian kettlebell swing | 5:00
10 kettlebell deadlifts
10 low kettlebell swings
5 Russian kettlebell swings
10 Russian kettlebell swings
MINI ROUND
10 Russian kettlebell swings
200-meter run
WORKOUT
Metcon (Time)
rx
5 rounds for time:
20 Russian KB swings (53/70 lb)
400-m run
intermediate
5 rounds for time:
20 Russian KB swings (35/53 lb)
400-m run
beginner
5 rounds for time:
10 Russian KB swings (18/26 lb)
200-m run
COOL DOWN
200-meter cooldown walk
1:00 foam roll t-spine
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
200-meter jog
20 mountain climbers
20 alternating plank shoulder taps
20 jumping jacks
5 push-ups
SPECIFIC WARMUP
Bench press | 6:00
5 pause bench presses
5 bench presses
Spotting | 2:00
Build-up | 4:00
2 sets:
5 bench presses
– Rest 1:00-1:30 between sets.
– Build in load.
HEAVY DAY
rx
For load:
10-10-10-10-10
Bench press
intermediate
Same as Rx’d
beginner
With a light load:
10-10-10-10-10
Bench press
Bench Press (5 x 10)
SKILL WORK
8 sets:
:20 double-unders
:10 rest
COOL DOWN
1 set:
1:00 doorway pec stretch/side
1:00 couch stretch/side