Category: Workouts
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:30 bike (slow)
:30 Samson stretch lunges
:30 sit-up progression
:30 air squats
– Rest :15 between movements.
SPECIFIC WARMUP
Bike build-up | 6:00
3 sets:
:30 bike (increasing paces)
– Rest 1:30 between sets.
– Build in pace to 90-95% effort.
WORKOUT
Metcon (5 Rounds for time)
rx
Every 4:00 for 5 sets:
24/30-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
intermediate
Every 4:00 for 5 sets:
17/24-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
beginner
Every 4:00 for 5 sets:
10/15-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
SKILL WORK
Core | 5:00
Beginner: 30-50 AbMat sit-ups
Intermediate: 30 GHD sit-ups to parallel
Advanced: Rx’d
Accumulate:
50 GHD sit-ups
COOL DOWN
2 sets:
:30 cobra stretch
:30 Samson stretch/side
:30 foam roll upper back
:30 foam roll quads/side
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
2:00 bike, row, or ski
1 set:
10 box step-ups
10 hand-elevated push-ups on a box
10 kettlebell sumo deadlifts
1 set:
10 tuck jumps
5 single-arm kettlebell presses, right
5 single-arm kettlebell presses, left
10 Russian kettlebell swings
1 set:
10 box jumps
5 single-arm kettlebell push presses, right
5 single-arm kettlebell push presses, left
10 kettlebell swings
SPECIFIC WARMUP
Power clean and push press | 6:00
3 clean deadlifts
3 hang power cleans
3 power cleans
3 shoulder presses
3 dip and holds
3 dip and drives, slow
3 dip and drives, fast
3 push presses
SKILL WORK
EMOM 9:
1 push press
– Build in load.
– Take the bar from the floor.
Push Press (1 Rep)
WORKOUT
WORKOUT PREP
2 sets:
5 push presses
5 kettlebell swings
5 box jumps
– Rest :30 between sets.
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
intermediate
AMRAP 20:
10 push presses (65/95 lb)
10 kettlebell swings (26/44 lb)
10 box jumps (20/24 in)
beginner
AMRAP 20:
10 push presses (35/45 lb)
10 kettlebell swings (18/26 lb)
10 box step-ups (12/20 in)
COOL DOWN
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
3:00 row
1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 kettlebell windmills/arm
1 set:
:30 up-downs
10 single-arm kettlebell swings, right
10 single-arm kettlebell swings, left
1 set:
:30 burpees
10 single-arm kettlebell presses, right
10 single-arm kettlebell presses, left
SPECIFIC WARMUP
Rowing efficiency | 10:00
Set 1: Cue athletes to sit up tall on the rower. Have them note their strokes per minute on their monitor for this drill.
:30 row (easy pace).
Set 2: Row at an 18-20 strokes per minute pace.
:30 row (18-20 strokes per minute pace).
Set 3: Row at a 22-24 strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be faster.
:30 row (22-25 strokes per minute pace).
Set 4: Row at a 26-30+ strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be even faster.
:30 row (26-30 strokes per minute pace).
Set 5: Row at a 30+ strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be even faster.
:30 row (30+ strokes per minute pace)
Wall walk | 6:00
:30 shoulder taps
:30 shoulder taps in pike
:30 partial wall walk
:30 wall walk
MINI ROUND
2 wall walks
200-meter row
2 wall walks
– Use workout variations.
WORKOUT
Metcon (Time)
rx
For time:
10 wall walks
800/1,000-m row
10 wall walks
intermediate
5 wall walks
800/1,000-m row
5 wall walks
beginner
10 inch worms
600/800-m row
10 inch worms
SKILL WORK
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
SPECIFIC WARMUP
WORKOUT
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
COOL DOWN
CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
2:00 row
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 single-leg toe touches
SPECIFIC WARMUP
RUSSIAN KETTLEBELL SWING | 6:00
10 kettlebell deadlifts
10 low kettlebell swings
5 Russian kettlebell swings
10 Russian kettlebell swings
DOUBLE-UNDERS | 8:00
Jump in place (no rope)
Single-unders
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-under
MINI ROUND
6 Russian kettlebell swings
10 double-unders
– Use workout variations.
WORKOUT
Metcon (Time)
RX
For time:
30 Russian KB swings (35/53 lb)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
INTERMEDIATE
For time:
20 Russian KB swings (35/53 lb)
75 double-unders
20 Russian KB swings
75 double-unders
20 Russian KB swings
BEGINNER
For time:
20 Russian kettlebell swings (18/26 lb)
50 single-unders
20 Russian kettlebell swings
50 single-unders
20 Russian kettlebell swings
SKILL WORK
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single dumbbell.
COOL DOWN
Accumulate:
1:00 foam roll upper back
1:00 calf wedge stretch/side