Category: Workouts

CrossFit Montgomery – CF

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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

WORKOUT

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

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CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

1:00 row, bike, or ski

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

10 lying toes-to-bars

1 set:

1:00 row, bike, or ski

10 good mornings

10 hanging knee raises

1 set:

1:00 row, bike, or ski

20 mountain climbers

10 kipping knee raises

1 set:

1:00 row, bike, or ski

10 jumping squats

10 toes-to-bar reps or attempts

SPECIFIC WARMUP

POWER CLEAN | 6:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

SKILL WORK

Hang Power Clean (EMO 10M)

MINI ROUND

1 set:

3 power cleans

6 toes-to-bars

– Use workout load and variation.

Metcon (Time)

RX

AMRAP 10:

5 power cleans (135/205 lb)

10 toes-to-bars

INTERMEDIATE

AMRAP 10:

5 power cleans (105/155 lb)

10 toes-to-bars

BEGINNER

AMRAP 10:

5 power cleans (65/95 lb)

10 hanging knee raises

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

WORKOUT

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

1:00 row, bike, or ski

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

10 lying toes-to-bars

1 set:

1:00 row, bike, or ski

10 good mornings

10 hanging knee raises

1 set:

1:00 row, bike, or ski

20 mountain climbers

10 kipping knee raises

1 set:

1:00 row, bike, or ski

10 jumping squats

10 toes-to-bar reps or attempts

SPECIFIC WARMUP

POWER CLEAN | 6:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

SKILL WORK

Hang Power Clean (EMO 10M)

MINI ROUND

1 set:

3 power cleans

6 toes-to-bars

– Use workout load and variation.

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

5 power cleans (135/205 lb)

10 toes-to-bars

INTERMEDIATE

AMRAP 10:

5 power cleans (105/155 lb)

10 toes-to-bars

BEGINNER

AMRAP 10:

5 power cleans (65/95 lb)

10 hanging knee raises

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

WORKOUT

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

AMRAP 5:

10 alternating Spiderman stretches

5 strict presses (35/45 lb)

5 up-downs

5 push presses (35/45 lb)

10 alternating plank reach-throughs

SPECIFIC WARMUP

PUSH JERK | 5:00

5 jump and lands (hands at sides)

5 jump and lands (hands at shoulders)

5 jump, punch, and lands with arms extended overhead

5 push jerks with PVC

5 push jerks with barbell

LOAD UP

3 sets

3 shoulder presses

2 push presses

1 push jerk

Shoulder Press

3-3-3-3-3

Push Press

2-2-2-2-2

Push Jerk

1-1-1-1-1

COOL DOWN

2 sets:

:30 reach, roll, and lift

20 banded pull-aparts

HEAVY DAY

Shoulder press

3-3-3-3-3

Push press

2-2-2-2-2

Push jerk

1-1-1-1-1

– Record the heaviest load for each movement.

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

400-meter jog

1 set:

10 jumping jacks

10 alternating Spiderman stretch + reaches

10 push-ups to downward dog

10 kip swings

1 set:

10 burpees (slow)

10 alternating Samson lunges

10 reverse lunges

5-10 kipping pull-ups

1 set:

10 jumping jacks

10 alternating scorpion stretches

10 air squats

10 burpees (fast)

5-10 chest-to-bar pull-ups

SPECIFIC WARMUP

OVERHEAD SQUAT | 7:00

Setup

3 deadlift-shrugs

3 hang power snatches

3 power snatches

3 overhead-squat initiations

3 above-parallel overhead squats

5 overhead squats

SKILL WORK

Overhead Squat (1 rep from floor)

On a 8:00 clock:

Build to a heavy 1-rep overhead squat from the floor.

MINI ROUND

10 chest-to-bar pull-ups

5 overhead squats

– Use workout variations.

WORKOUT

Metcon (Time)

RX

3 rounds for time:

20 chest-to-bar pull-ups

10 overhead squats (125/185 lb)

INTERMEDIATE

3 rounds for time:

15 chest-to-bar pull-ups

10 overhead squats (95/135 lb)

BEGINNER

3 rounds for time:

15 jumping chest-to-bar pull-ups

10 overhead squats (45/65 lb)

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN