Category: Workouts

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

:20 up-downs

– Rest :10

:20 air squats

– Rest :10

:20 PVC pass-throughs

– Rest :10

:20 PVC overhead squats

– Rest :10

SPECIFIC WARMUP

SNATCH PROGRESSION | 12:00

8 snatch-grip deadlifts

8 snatch-grip deadlifts to mid-thigh

8 snatch-grip deadlift and shrugs

8 muscle snatches

8 overhead squats

8 hang squat snatches

Snatch

BUILD-UP

On a 6:00 clock:

2 squat snatches (building)

– Rest 1:00-1:30 between sets.

HEAVY DAY

RX

Every 2:00 for 10 rounds:

1 snatch

INTERMEDIATE

Same as RX’d

BEGINNER

Every 2:00 for 10 rounds:

2 snatches

Snatch (1 Rep)

COOL DOWN

1 set:

1:00 pigeon pose/side

1:00 child’s pose

CrossFit Montgomery – CF

GENERAL WARMUP

LINE DRILL WARM-UP | 10:00

1 set:

200-meter jog

50 feet of each:

Walk on toes

Walk on heels

Bunny hop

High knees

Butt kickers

Lateral shuffle/direction

Karaoke/direction

High knee skipping

Walking lunge

Broad jump

Burpee broad jump

1 set:

:30 calf stretch/leg

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

WORKOUT PREP | 4:00

3 sets:

200-meter run

– Rest :30 between sets.

WORKOUT

3200m RUN (Time)

SKILL WORK

Accumulate:

1:00 plank hold (forearms)

1:00 right-sided plank hold

1:00 left-sided plank hold

COOL DOWN

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

CrossFit Montgomery – CF

GENERAL WARMUP

3 rounds:

200-meter row

5 wall squats

5 scap pull-ups

10 alternating plank shoulder taps

5 kip swings

ROW TEST | 4:00

Have athletes perform a 1-minute row test at a sustainable pace (24-27 spm).

Athletes who cannot complete 250 meters in less than 1:15 should reduce workout distance to 750 meters, or less if needed.

SPECIFIC WARMUP

THRUSTER | 6:00

6 full grip front squats

6 wide-stance push presses

6 thrusters

6 cycled thrusters

PULL-UP | 5:00

10 kip swings

3 kip swings + 3 kips

5 kipping pull-ups

WORKOUT

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
INTERMEDIATE

For time:

1,000-m row

30 thrusters (35/45 lb)

15 pull-ups

BEGINNER

For time:

750-m row

30 thrusters (PVC pipe)

15 ring rows

SKILL WORK

Push Press (2 Rep)

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

50 single-unders (scale to :20)

10 leg swings/leg

10 lateral leg swings/leg

6 alternating Samson stretch lunges

:30 double-unders or practice

10 walking lunge steps

SPECIFIC WARMUP

GHD SIT-UP | 8:00

No-GHD option:

10 AbMat sit-ups

5 straight-legged sit-ups, arms crossed

5 straight-legged sit-ups, arms touching overhead

10 sit-ups as fast as possible

10 AbMat sit-ups

5 GHD knee extensions

5 GHD sit-ups to parallel

10 GHD or AbMat sit-ups

MINI ROUND

20 walking lunge steps

15 double-unders

10 GHD or straight-leg sit-ups

WORKOUT

Metcon (Time)

RX

3 rounds for time:

60 walking lunges

40 double-unders

20 GHD sit-ups

INTERMEDIATE

3 rounds for time:

40 walking lunges

:30 double-under attempts

15 GHD sit-ups to parallel

BEGINNER

3 rounds for time:

30 walking lunges

40 single-unders

20 sit-ups

SKILL WORK

3 sets:

5-15 GHD back extensions

– Rest as needed.

COOL DOWN

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

:20 Spiderman stretches/side

10 alternating toy soldiers

10 alternating plank reach-throughs

10 alternating reverse lunges

2 sets:

:30 row

:20 rest

:30 air squats

:20 rest

:30 Sots presses

:20 rest

SPECIFIC WARMUP

SNATCH | 12:00

Setup Heels down, shoulders in front of the bar, and visible lumbar arch.

8 deadlifts to mid-thigh

8 deadlift-shrugs

8 muscle snatches

8 overhead squats

8 high hang squat snatches

8 hang squat snatches

8 snatches

BUILD-UP

3 rounds:

5 squat snatches

5 hand-release push-ups

5-calorie row

Rest 1:00

– Build to workout weight across the 3 sets.

– Increase row pace across the 3 sets.

WORKOUT

Metcon (Time)

RX

For time:

5 squat snatches (75/115 lb)

20 hand-release push-ups

15-cal row

10 squat snatches

20 hand-release push-ups

15-cal row

15 squat snatches

20 hand-release push-ups

15-cal row

INTERMEDIATE

For time:

5 squat snatches (55/75 lb)

15 hand-release push-ups

15-cal row

10 squat snatches

15 hand-release push-ups

15-cal row

15 squat snatches

15 hand-release push-ups

15-cal row

BEGINNER

For time:

5 power snatches (35/45 lb)

10 hand-elevated push-ups

10-cal row

10 power snatches

10 hand-elevated push-ups

10-cal row

15 power snatches

10 hand-elevated push-ups

10-cal row

COOL DOWN

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

CrossFit Montgomery – CF

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

50-m double-DB farmers carry (35/50 lb)

100-m run

10 chest-to-bar pull-ups

INTERMEDIATE

AMRAP 12:

50-m double-DB farmers carry (20/35 lb)

100-m run

10 pull-ups

BEGINNER

AMRAP 12:

50-m double-DB farmers carry (10/15 lb)

100-m run

10 banded strict pull-ups

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:10 high knees

:10 butt kickers

100-meter jog

50-meter single-arm farmers carry/side

1 set:

:10 high knees

:10 butt kickers

100-meter run

25-meter farmers carry/side

1 set:

:10 high knees

:10 butt kickers

100-meter hard run

50-meter farmers carry (fast)

SPECIFIC WARMUP

CHEST-TO-BAR PULL-UP | 9:00

5 kip swings + 3 kips

5 kipping pull-ups

3 chest-to-bar pull-ups

2 x 3-5 chest-to-bar pull-ups

MINI ROUND

100-meter run

50-meter double-dumbbell farmers carry

5 unbroken chest-to-bar pull-ups

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

50-m double-DB farmers carry (35/50 lb)

100-m run

10 chest-to-bar pull-ups

INTERMEDIATE

AMRAP 12:

50-m double-DB farmers carry (20/35 lb)

100-m run

10 pull-ups

BEGINNER

AMRAP 12:

50-m double-DB farmers carry (10/15 lb)

100-m run

10 banded strict pull-ups

SKILL WORK

Accumulate:

10 Turkish get-ups/arm

– Use a single dumbbell or kettlebell.

– Build in load as desired through all 10 reps.

COOL DOWN

1 set:

:45 scorpion stretch/side

:45 lacrosse ball upper back/side

:45 table top stretch

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

2:00 run, bike, or row

3 sets:

6 push-ups

8 alternating Cossack squats

10 dumbbell goblet squats

SPECIFIC WARMUP

FRONT SQUAT | 7:00

3 two-inch squats

6 front squats

6 front squats

BUILD-UP

4-5 sets:

5 front squats (building)

– Build to 70-80% of 1-rep-max front squat.

– Rest 1:00 between sets.

HEAVY DAY

RX

5 sets for load:

5 front squats

INTERMEDIATE

Same as RX’d

BEGINNER

Same as RX’d

Front Squat (5 reps)

COOL DOWN

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 4:00

1 set:

:30 hops to a plate

:30 mountain climbers

:30 up-downs to a plate

:30 step-back lunges

:30 plate ground-to-overheads

– Rest :15 between movements.

PROGRESSIVE WALL WALK WARM-UP | 10:00

1 set:

5 inchworms + 1 push-up/each

10 good mornings

1 set:

3 partial range of motion wall walks

10 staggered stance good mornings/leg

1 set:

:30 wall-facing handstand hold

10 Kang squats

1 set:

3 wall walks

SPECIFIC WARMUP

DEADLIFT | 8:00

5 deadlift lowers to the knees

5 deadlift negatives

5 deadlifts to the knees

10 deadlifts

LOAD UP

2 sets:

8 deadlifts

– Build to your workout weight.

TEST RUN

1 set:

10 deadlifts

2 wall walks

10 deadlifts

Complete all 22 reps in 1:15 or faster.

WORKOUT

Metcon (Time)

RX

For time:

20-18-16-14-12-10-8-6-4-2

Deadlifts (85/115 lb)

– Complete 2 wall walks between each set.

INTERMEDIATE

For time:

20-18-16-14-12-10-8-6-4-2

Deadlifts (65/95 lb)

– Complete 2 wall walks between each set.

BEGINNER

For time:

10-9-8-7-6-5-4-3-2-1

Deadlifts (55/75 lb)

– Complete 6 plank hold shoulder taps between each set.

COOL DOWN

Accumulate:

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

CrossFit Montgomery – CF