Category: Workouts

CrossFit Montgomery – CF

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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

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

:30 unweighted good mornings

5-10 single-leg toe touches/leg

5 elbow-to-instep/leg

5-10 step back lunges/leg

3 sets:

:30 row (easy pace)

:20 row (moderate pace)

:10 row (fast pace)

SPECIFIC WARMUP

DEADLIFT | 8:00

Hands outside shoulder width

Feet between hips and shoulder-width

Shoulders slightly in front of the bar

Neutral spine

Weight in the heels

SKILL WORK

Deadlift (5 Rep)

On a 10:00 clock:

Build to a heavy 5-rep deadlift

MINI ROUND

2 sets:

:30 row for calories

5 deadlifts

– Rest 1:00 between sets.

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

15-calorie row

10 deadlifts (125/185 lb)

INTERMEDIATE

AMRAP 10:

15-calorie row

10 deadlifts (95/135 lb)

BEGINNER

AMRAP 10:

10-calorie row

10 deadlifts (55/75 lb)

COOL DOWN

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

WORKOUT

CrossFit Montgomery – CF

Metcon (Time)

BUY-IN: 15 WALL WALKS

50 S-DB STEP-UPS (50/35)(20/16)

200M 2-DB OH CARRY

50 T2B

200M 2-DB OH CARRY

50S-DB WALKING LUNGES

200M 2-DB OH CARRY

50 ALT.S-DB SNATCH

200M 2-DB OH CARRY

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

200-meter row

10 alternating Spiderman stretches

5 up-downs

10 PVC front squats

5 burpees

10 PVC shoulder presses

SPECIFIC WARMUP

HANG POWER CLEAN | 6:00

6 clean deadlifts

6 hang muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

THRUSTER | 5:00

6 full grip front squats

6 wide-stance push presses

6 thrusters

6 cycled thrusters

SKILL WORK

Metcon (Weight)

EMOM 8:

1 clean pull

1 hang power clean

1 thruster

– Build in load, but only as quality mechanics allow.

MINI ROUND

3 hang power cleans

4 thrusters

5 burpees over the bar

– Use workout load.

WORKOUT

Metcon (Time)

RX

3 rounds for time:

9 hang power cleans (75/115 lb)

12 thrusters

15 burpees over the bar

INTERMEDIATE

3 rounds for time:

9 hang power cleans (55/75 lb)

12 thrusters

15 burpees over the bar

BEGINNER

3 rounds for time:

6 hang power cleans (35/45 lb)

9 thrusters

12 burpees over the bar

COOL DOWN

1:00 foam roll upper back

1:00 double-forearm stretch

CrossFit Montgomery – CF

GENERAL WARMUP

ROWING WARM-UP | 12:00

Set 1: Sit up tall on the rower and identify your 500-meter split time and strokes per minute for this drill.

Athlete 1 | 15 pulls on the rower (easy pace)

Athlete 2 | Alternating Spiderman stretches

Set 2: Pace at 18-20 strokes per minute with a strong drive through the legs (split time should be lower than previous set)

Athlete 1 | 15 pulls on the rower (18-20 strokes-per-minute pace)

Athlete 2 | Good mornings + jump

Set 3: Pace at 22-24 strokes per minute (with the same effort as the previous set but a faster stroke rate, pace should increase)

Athlete 1 | 15 pulls on the rower (22-24 strokes-per-minute pace)

Athlete 2 | Kang squats

Set 4: Pace at 26-30+ strokes per minute (with the same effort as the previous set but a faster stroke rate, pace should be the fastest yet)

Athlete 1 | 15 pulls on the rower (26-30+ strokes-per-minute pace)

Athlete 2 | Up-downs

SPECIFIC WARMUP

1 set:

200-meter run (slow)

:30 machine of choice

3 sets:

:30 running position drill per leg

:30 running in place drill

:30 partner falling drill

100-meter run

1 set:

200-meter run (faster)

:30 machine of choice

METCON

Metcon (Calories)

RX

On a 10:00 clock:

1,600-m run

Max calories on any machine in the remaining time

INTERMEDIATE

On a 10:00 clock:

1,200-m run

Max calories on any machine in the remaining time

BEGINNER

On a 10:00 clock:

800-m run

Max calories on any machine in the remaining time

SKILL WORK

EMOM 6:

Min. 1 | Plank hold

Min. 2 | Flutter kicks

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

:20 Superman hold

:20 hollow hold

:20 kettlebell deadlifts

1 wall walk

1 set:

:20 Superman hold

:20 hollow rocks

:20 Russian kettlebell swings

1 wall walk

1 set:

:20 kip swings

:20 kettlebell swings

1 wall walk

SPECIFIC WARMUP

HANDSTAND PUSH-UP

:10-:20 handstand hold

2 handstand push-up negatives

:10-:20 headstand hold

1:00 handstand push-ups

1-2 sets of 2-4 reps practicing balancing in the headstand for :01 before kipping.

MUSCLE-UP | 12:00

:10 ring support hold

3 ring dips

5 false grip ring rows

5 muscle-up transitions

EMOM 5:

1-2 muscle-ups or low-ring transitions

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
INTERMEDIATE

AMRAP 20:

2 low-ring transitions

4 pike handstand push-up from a box

8 KB swings (35/53 lb)

BEGINNER

AMRAP 8:

150-m row

2 low-ring transitions

4 hand-elevated push-ups

8 KB swings (18/26 lb)

Rest 4:00

AMRAP 8:

150-m row

2 low-ring transitions

4 hand-elevated push-ups

8 KB swings (18/26 lb)

COOL DOWN

1:00 banded shoulder stretch/arm

WORKOUT

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

2:00 bike, row, or ski

10 unweighted good mornings

10 alternating Cossack squats

10 alternating Samson stretches

2:00 bike, row, or ski

SPECIFIC WARMUP

DEADLIFT | 10:00

Setup:

1) Hands at shoulder width.

2) Feet between hips and shoulder-width.

3) Shoulders slightly in front of the bar.

4) Arch chest up to maintain lumbar curve.

5) Heels down.

6 deadlifts Proper setup.

6 deadlifts Keep the bar close to the body on the ascent.

6 deadlifts Push the hips back on the descent.

6 deadlifts Push the knees back and out of the way. Keep the bar close.

6 deadlifts Maintain lumbar curve.

LOAD UP

4 sets:

3 deadlifts

– Lift every 2:00, starting light and building to starting weight.

Deadlift (3 Rep)

RX

For load:

3-3-3-3-3-3

INTERMEDIATE

Same as RX’d

BEGINNER

For load:

5-5-5-5-5-5

COOL DOWN

:45 scorpion stretch/side

:30 standing hamstring stretch/leg

:45 table top stretch

HEAVY DAY

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

Dynamic warm-up | 4:00

2 sets:

:30 jumping jacks

:10 Samson stretch/leg

:30 mountain climbers

:10 Cossack squat stretch/leg

Squat therapy | 4:00

3 sets:

3 reps of wall-facing squats

– :03 down, :03 hold, then stand.

– Rest :05-:10 between reps.

SPECIFIC WARMUP

Wall-ball shot | 6:00

5 med-ball squats

5 paused wall-ball shots

5 wall-ball shots

8 wall-ball shots

Sit-up | 2:00

5 sit-ups Range of motion:

5 sit-ups

MINI ROUND

2 sets:

4-8 wall-ball shots

4-8 sit-ups

– Use workout variations.

Metcon (Time)

RX

2 rounds for time:

50 wall-ball shots (14/20 lb) (9/10 ft)

50 sit-ups

INTERMEDIATE

2 rounds for time:

50 wall-ball shots (10/14 lb) (9/10 ft)

35 sit-ups

BEGINNER

2 rounds for time:

25 wall-ball shots (6/10 lb) (9/10 ft)

25 sit-ups

SKILL WORK

Low-ring muscle-up | 4:00

Beginner: False grip ring rows + foot-assisted ring dips

Intermediate: Low-ring transition variations

Advanced: L-sit muscle-ups

On a 10:00 clock:

Low-ring muscle-up practice

3-5 ring dips

3 kneeling false grip ring rows

2 kneeling muscle-up transitions

Low-ring muscle-ups

COOL DOWN

1:00 couch stretch/leg

WORKOUT