Category: Workouts
CrossFit Montgomery – CF
GENERAL WARMUP
ROWING WARM-UP | 10:00
Set 1:
Coach athletes to sit up tall on the rower and a proper rowing sequence of legs, body, arms, arms, body, legs.
15 pulls on the rower (easy pace)
Set 2:
At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.
15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump
Set 3:
At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.
15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats
Set 4:
At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats
SPECIFIC WARMUP
SQUAT CLEAN THRUSTER | 8:00
6 deadlifts
6 muscle cleans
6 front squats
6 hang squat cleans
6 shoulder presses
6 push presses
6 thrusters
3 squat clean thrusters
SKILL WORK
EMOM 6:
1 squat clean thruster
– Build to a heavy single.
Squat Clean Thruster (EMOM 6:
1 squat clean thruster
– Build to a heavy single.)
MINI ROUND
10-calorie row
3 thrusters
WORKOUT
Metcon (AMRAP – Reps)
RX
AMRAP 12:
10-calorie row
3 thrusters (125/185 lb)
12-calorie row
3 thrusters
14-calorie row
3 thrusters
INTERMEDIATE
AMRAP 12:
8-calorie row
3 thrusters (95/135 lb)
10-calorie row
3 thrusters
12-calorie row
3 thrusters
BEGINNER
AMRAP 12:
6-calorie row
3 thrusters (45/65 lb)
8-calorie row
3-thrusters
10-calorie row
3 thrusters
– Add 2 calories each round until time expires.
COOL DOWN
1 set:
200-meter recovery walk
1:00 couch stretch/leg
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
400-meter run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-meter run (moderate pace)
2 rounds:
10 sit-ups
10 alternating right/left plank shoulder taps to down dog
10 bootstrappers
200-meter run (fast/stride)
SPECIFIC WARMUP
WORKOUT PREP | 7:00
2 sets:
20 flutter kicks
50-meter dumbbell farmer carry
25-meter high knees
25-meter butt kickers
WORKOUT
Metcon (Time)
RX
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (35/50 lb) after each set of sit-ups.
INTERMEDIATE
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (20/35 lb) after each set of sit-ups.
BEGINNER
For time:
5-10-15-20
AbMat sit-ups
100-200-300-400
Run (meters)
– Perform a 50-m DB farmers carry (10/15 lb) after each set of sit-ups.
COOL DOWN
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
2:00 slow run, bike, row, or ski
2 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC overhead squats
10 PVC behind-the-neck shoulder presses
SPECIFIC WARMUP
SNATCH | 12:00
Setup
6 deadlifts to mid-thigh
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 hang squat snatches
6 squat snatches
6 power snatches
LOAD UP
3 sets:
6 unbroken power snatches
– Build up in each set to workout load.
WORKOUT
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
INTERMEDIATE
For time:
30 power snatches (65/95 lb)
BEGINNER
For time:
30 power snatches (35/45 lb)
SKILL WORK
Snatch (On an 8:00 clock:
Build to a heavy 1-rep snatch
– Power or squat.)
COOL DOWN
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
CrossFit Montgomery – CF
Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP:
10 STOH (125/85)
10 T2B
10 Alternating Lunges
*Every 3 Minutes starting at 0:00 Run 100m
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 air squats
:30 shuttle run (slow)
1 set:
10 arm circles forward
10 arm circles backward
10 Superman arch-ups
10 wide stance air squats
:30 shuttle run (moderate)
1 set:
10 barbell bent-over rows
10 barbell good mornings
10 sumo stance squats
:30 shuttle run (fast)
SPECIFIC WARMUP
SUMO DEADLIFT HIGH PULL | 8:00
5 sumo deadlifts
5 deadlift-shrugs
5 sumo deadlift high pulls
10 sumo deadlift high pulls
LOADING
2 sets:
5 unbroken sumo deadlift high pulls
MINI ROUND
3 shuttle runs
9 sumo deadlift high pulls
3 shuttle runs
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 9:
12 sumo deadlift high pulls (65/95 lb)
6 shuttle runs
INTERMEDIATE
AMRAP 9:
12 sumo deadlift high pulls (45/55 lb)
6 shuttle runs
BEGINNER
AMRAP 9:
12 sumo deadlift high pulls (35/45 lb)
4 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
SKILL WORK
Metcon (Distance)
On a 8:00 clock:
6 attempts at a max-distance broad jump
COOL DOWN
1:00 doorway pec stretch/side
1:00 couch stretch/side