Category: Workouts
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
– Build in load for the squats as able.
SPECIFIC WARMUP
Back squat | 6:00
3 back squat initiations
3 above-parallel back squats
5 back squats
5 back squats
BUILD-UP
3-5 sets:
3 back squats
Back Squat
rx
For load:
3-3-3-3-3-3-3
intermediate
Same as Rx’d
beginner
For load:
5-5-5-5-5-5-5
HEAVY DAY
COOL DOWN
Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)
CrossFit Montgomery – CF
GENERAL WARMUP
100m run
:25 plank hold Hollow body position.
100m run
:25 plank hold shoulder taps Maintain rigid body position.
100m run
:25 push-ups from the knees Chest touches the floor.
100m run
:25 push-ups Shoulders stay in line with the hips through full range of motion.
100m run
SKILL WORK
Low-ring muscle-up | 5:00
3-5 ring dips Range of motion: Jump up to a ring support hold. Lower the shoulders until they’re below the elbows, then press the rings down toward the floor until the elbows are straight.
3 kneeling false grip ring rows False grip + torso position: Maintain a false grip, lean back, and pull until the rings touch your sternum.
3 kneeling muscle-up transitions Range of motion: Pull to the sternum, rotate your chest forward and hips back until the rings are in your armpits, then press out of the dip.
1-3 low-ring muscle-ups Increased difficulty: Walk the feet further forward to increase the difficulty or lift the legs into an L-sit.
Skill work | 10:00
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
SPECIFIC WARMUP
Push-up variations | 7:00
3-5 push-ups
3-5 hand-release push-ups
3 pike push-ups (floor)
3 pike push-ups (box)
MINI ROUND
100m run
5 pike push-ups
5 hand-release push-ups
5 push-ups
– Use workout variations.
Metcon (Time)
RX
For time:
400-m run
20 pike push-ups (20/24 in)
400-m run
35 hand-release push-ups
400-m run
50 push-ups
400-m run
Intermediate
For time:
400-m run
20 pike push-ups (floor)
400-m run
25 hand-release push-ups
400-m run
30 push-ups
400-m run
Beginner
For time:
300-m run
15 DB shoulder presses (15/20 lb)
300-m run
20 hand-release push-ups from the knees
300-m run
25 push-ups from the knees
300-m run
COOL DOWN
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball front delt mash/side
WORKOUT
CrossFit Montgomery – CF
GENERAL WARMUP
1 round:
200-meter jog, slow
Skipping high knees
Butt kickers
Lateral jumping jacks/side
Karaoke/side
Bear crawl
Backward bear crawl
200-meter run, faster
– 25 ft out and back of each drill.
1 round:
10 PVC pass throughs
10 scap pull-ups
10 PVC behind-the-neck presses
10 kip swings
10 PVC around the worlds
SPECIFIC WARMUP
ROPE CLIMB | 8:00
2 pull-to-stands
3 standing single-leg knee raises
3 hanging single-leg knee raises
2 bite-to-stands
1-2 rope climbs
HANG POWER SNATCH | 10:00
Setup
6 dip-shrugs
6 high hang muscle snatches
6 hang power snatches
SKILL WORK
Hang Power Snatch (3 Rep )
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.
MINI ROUND
1 hang power snatch
1 rope climb
100-meter run
– Use workout variations.
Metcon (Time)
RX
3 rounds for time:
10 hang power snatches (65/95 lb)
2 rope climbs
200-m run
INTERMEDIATE
3 rounds for time:
10 hang power snatches (55/75 lb)
2 partial rope climbs
200-m run
BEGINNER
3 rounds for time:
10 hang power snatches (35/45 lb)
4 pull-to-stands
100-m run
COOL DOWN
1:00 lacrosse ball foot mash/side
:30 scorpion stretch/side
WORKOUT
CrossFit Montgomery – CF
GENERAL WARMUP
PLANK TAP RELAY GAME | 8:00
Each athlete must touch each object twice.
You can increase the difficulty of the game by increasing from 2 touches to 4 touches.
On a 5:00 clock:
Plank tap relays
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 heel
WORKOUT PREP
3 sets:
:20 plank hold
:20 single-dumbbell box step-ups
:20 deadlifts
– Rest 1:00 between sets.
– Build to workout load.
Metcon (3 Rounds for reps)
RX
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (35/50 lb)
1:00 deadlifts (155/225 lb)
INTERMEDIATE
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (20/35 lb)
1:00 deadlifts (105/155 lb)
BEGINNER
4 rounds for reps:
1:00 plank hold
1:00 unweighted box step-ups (12/20 in)
1:00 deadlifts (65/95 lb)
– No rest between rounds.
– 1 second of plank = 1 rep (max 55 reps)
– Enter 3 scores (Total plank, steps, DL)
SKILL WORK
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.
COOL DOWN
1:30 couch stretch/leg
WORKOUT
CrossFit Montgomery – CF
GENERAL WARMUP
PLANK TAP RELAY GAME | 8:00
Each athlete must touch each object twice.
You can increase the difficulty of the game by increasing from 2 touches to 4 touches.
On a 5:00 clock:
Plank tap relays
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 heel
WORKOUT PREP
3 sets:
:20 plank hold
:20 single-dumbbell box step-ups
:20 deadlifts
– Rest 1:00 between sets.
– Build to workout load.
Metcon (4 Rounds for reps)
RX
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (35/50 lb)
1:00 deadlifts (155/225 lb)
INTERMEDIATE
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (20/35 lb)
1:00 deadlifts (105/155 lb)
BEGINNER
4 rounds for reps:
1:00 plank hold
1:00 unweighted box step-ups (12/20 in)
1:00 deadlifts (65/95 lb)
– No rest between rounds.
– 1 second of plank = 1 rep (max 55 reps)
– Enter 3 scores (Total plank, steps, DL)
SKILL WORK
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.
COOL DOWN
1:30 couch stretch/leg
WORKOUT
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:30 single-unders
:30 plank shoulder taps
10 ring rows
10 air squats
– Hold the bottom of each air squat for :02.
SPECIFIC WARMUP
HANDSTAND WALK | 7:00
10 pike shoulder taps
:20 handstand hold
10 handstand shoulder taps
3:00 handstand walk practice
DUMBBELL SQUATS | 4:00
5 dumbbell goblet squats
5 double-dumbbell front squats
5 double-dumbbell front squats
DOUBLE-UNDERS | 3:00
:20 power singles
:20 single-single-double
:20 double-unders
PULL-UPS | 3:00
10 scap pull-ups
1-3 strict pull-ups
1-3 strict pull-ups
MINI ROUND
8 double-dumbbell front squats
20 double-unders
3 strict pull-ups
25-ft handstand walk
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20:
15 double-DB front squats (35/50 lb)
50 double-unders
12 strict pull-ups
50-ft handstand walk
– 5 ft of handstand walking = 1 rep.
INTERMEDIATE
AMRAP 20:
15 double-DB front squats (20/35 lb)
30 double-unders
8 banded strict pull-ups
30 handstand shoulder taps
BEGINNER
AMRAP 20:
10 double-DB front squats (10/15 lb)
30 single-unders
8 ring rows
30 pike shoulder taps
– 2 shoulder taps = 1 rep.
COOL DOWN
Accumulate:
1:00 saddle stretch
1:00 child’s pose stretch