Category: Workouts

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 unweighted good mornings

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 inchworm + push-ups

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 walking lunges

SPECIFIC WARMUP

RUNNING DRILLS | 8:00

2 x :20 figure-4 hold/leg

2 x 10 foot pulls/leg

2 x 5 running pulls in place/leg

10-20 changes in support

2 x 25-ft hops forward

BOX JUMP-OVERS | 5:00

6 alternating box step-ups

6 alternating box step up and overs

6 box jump-overs

WORKOUT PREP

2 rounds:

10 box jump-overs

5-calorie row

WORKOUT

Metcon (Time)

RX

100-calorie row

100 box jump-overs (20/24 in)

1,000-m run

INTERMEDIATE

75-calorie row

75 box jump-overs (20/24 in)

800-m run

BEGINNER

60-calorie row

50 box step overs (20/24 in)

800-m run

SKILL WORK

8 sets:

:20 double-unders

:10 rest

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 unweighted good mornings

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 inchworm + push-ups

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 walking lunges

SPECIFIC WARMUP

RUNNING DRILLS | 8:00

2 x :20 figure-4 hold/leg

2 x 10 foot pulls/leg

2 x 5 running pulls in place/leg

10-20 changes in support

2 x 25-ft hops forward

BOX JUMP-OVERS | 5:00

6 alternating box step-ups

6 alternating box step up and overs

6 box jump-overs

WORKOUT PREP

2 rounds:

10 box jump-overs

5-calorie row

WORKOUT

Metcon (Time)

RX

100/70-calorie row

100 box jump-overs (20/24 in)

1,000-m run

INTERMEDIATE

75/55-calorie row

75 box jump-overs (20/24 in)

800-m run

BEGINNER

60/35-calorie row

50 box step overs (20/24 in)

800-m run

SKILL WORK

8 sets:

:20 double-unders

:10 rest

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

5 inchworms

10 alternating elbow-to-insteps

10 alternating Cossack squats

PUSH-UPS AND AIR SQUATS | 4:00

3 sets:

:20 push-ups

:10 rest

:20 air squats

:10 rest

SPECIFIC WARMUP

POWER CLEAN | 10:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

LOAD UP

3 sets:

3 touch-and-go power cleans

MINI ROUND

1 round:

3 power cleans

6 push-ups

9 air squats

WORKOUT

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
INTERMEDIATE

5 rounds of AMRAP 3:

3 power cleans (75/115 lb)

6 push-ups

9 air squats

BEGINNER

5 rounds of AMRAP 3:

3 power cleans (55/75 lb)

6 elevated push-ups

9 air squats

– Rest 1:00 between rounds.

COOL DOWN

1:00 double-forearm stretch

1:00 seated hamstring stretch

CrossFit Montgomery – CF

Metcon (2 Rounds for reps)

FROM 0:00 – 11:00

FOUR ROUNDS:

10 DEADLIFTS (225/155)

30 WALLBALLS (20/10)(10’/9′)

FROM 11:00 – 14:00

REST

FROM 14:00 – 21:00

100m

15 SIT-UPS

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:

Partner 1: 200-meter run

Partner 2: 200-meter row

SPECIFIC WARMUP

WORKOUT PREP

5 burpees, slow

5 burpees, fast

8 alternating box step-ups

4 box jumps, slow

4 box jumps, fast

WORKOUT PREP

5 burpees, slow

5 burpees, fast

8 alternating box step-ups

4 box jumps, slow

4 box jumps, fast

WORKOUT

COOL DOWN

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

Metcon (Time)

RX

3 rounds for time:

400/500-m row

25 burpees

25 box jumps (20/24 in)

400-m run

INTERMEDIATE

3 rounds for time:

300/400-m row

20 burpees

20 box jumps (20/24 in)

400-m run

BEGINNER

3 rounds for time:

250/300-m row

15 burpees

15 box step-ups (12/20 in)

400-m run

– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

Partner 1: 200-meter run

Partner 2: 200-meter row

SPECIFIC WARMUP

WORKOUT PREP

5 burpees, slow

5 burpees, fast

8 alternating box step-ups

4 box jumps, slow

4 box jumps, fast

WORKOUT PREP

5 burpees, slow

5 burpees, fast

8 alternating box step-ups

4 box jumps, slow

4 box jumps, fast

WORKOUT

Metcon (Time)

RX

3 rounds for time:

400/500-m row

25 burpees

25 box jumps (20/24 in)

400-m run

INTERMEDIATE

3 rounds for time:

300/400-m row

20 burpees

20 box jumps (20/24 in)

400-m run

BEGINNER

3 rounds for time:

250/300-m row

15 burpees

15 box step-ups (16/20 in)

300-m run

COOL DOWN

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

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:

30 jumping jacks

5 single-arm dumbbell deadlifts/arm

10 single-dumbbell goblet squats

5 single-arm dumbbell shoulder presses/arm

1 set:

10 up-downs

5 single-arm dumbbell cleans/arm

5 single-arm dumbbell push presses/arm

1 set:

10 up-downs

5 single-arm dumbbell clean and jerks/arm

10 up-downs

SPECIFIC WARMUP

KIPPING PULL-UP | 12:00

Kip swings

2 kip swings + 1 kip

2 kip swings + 1 pull-up

2 kip swings + 1 pull-up + 2 kip swings

Multiple pull-ups

BUTTERFLY PULL-UP

Scap circles

Scap circles + quarter pull-up

Scap circles + kick

Butterfly pull-ups

WORKOUT PREP

2 sets:

5 pull-ups

5 single-dumbbell clean and jerks/arm

– Rest 1:00 between sets.

WORKOUT

Metcon (Time)

RX

For time:

21-15-9

Pull-ups

DB clean and jerk/right arm (35/50 lb)

DB clean and jerk/left arm (35/50 lb)

INTERMEDIATE

For time:

15-12-9

Pull-ups

DB clean and jerk/right arm (20/35 lb)

DB clean and jerk/left arm (20/35 lb)

BEGINNER

For time:

15-12-9

Ring rows

DB hang clean and jerk/right arm (10/15 lb)

DB hang clean and jerk/left arm (10/15 lb)

SKILL WORK

Metcon (Time)

200-meter single-arm dumbbell overhead carry
– Use your workout dumbbell.

– Switch hands as needed.

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side