Category: Workouts
CrossFit Montgomery – CF
GENERAL WARMUP
400-meter run (sub a 500-meter ski, row, or bike to accommodate running limitation)
1 round:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 up-downs
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 burpees
10 alternating scorpion stretches
10 air squats
10 burpee broad jumps
SPECIFIC WARMUP
HANG POWER CLEAN | 5:00
6 hang muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
SKILL WORK
Hang Power Clean (2 rep)
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.
MINI ROUND
1 set:
10 hang power cleans
10 bar-facing burpees
WORKOUT
Metcon (Time)
RX
3 rounds for time:
30 hang power cleans (75/115 lb)
30 bar-facing burpees
INTERMEDIATE
3 rounds for time:
30 hang power cleans (55/75 lb)
30 bar-facing burpees
BEGINNER
3 rounds for time:
20 hang power cleans (35/45 lb)
20 bar-facing burpees
COOL DOWN
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
PARTNER ROWLING WARM-UP | 10:00
Teams of two: Athletes alternate work and rest.
Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower.
Each athlete will aim to row 100 meters three times.
On a 6:00 clock:
Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement (no more than 10 reps).
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Penalties by round:
Scap pull-ups or ring rows
Kip swings
Kipping pull-ups or butterfly pull-ups
SPECIFIC WARMUP
SINGLE-LEG SQUAT | 7:00
:20 reverse lunges
:20 reverse lunges with foot on plate
:30 single-leg squats to a box
:30 single-leg squats on a box
:30 single-leg squat attempts
HANDSTAND PUSH-UP | 7:00
:20 pike push-ups
:20 pike push-up or pike hold on box
:30 handstand hold
1:00-2:00 handstand push-up practice
BUILD-UP
1 round:
2 handstand push-ups or scaling option
4 single-leg squats or scaling option
8 pull-ups or scaling options
WORKOUT
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
INTERMEDIATE
AMRAP 20:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups
BEGINNER
AMRAP 20:
5 push-ups from the knees
10 reverse lunges
10 jumping pull-ups
– Rest :30 between rounds.
COOL DOWN
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats (light)
5 paused goblet squats (light)
– Build in load as able.
SPECIFIC WARMUP
BACK SQUAT | 5:00
3 back squat initiations
3 above-parallel back squats
5 back squats
5 back squats
BUILD-UP
3-5 sets:
3 back squats
HEAVY DAY
Back Squat
5-5-5-5-5
COOL DOWN
2 sets:
:30 child’s pose
:15-:30 Samson stretch/leg
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
10 jumping jacks
10 leg swings/leg
20 alternating mountain climbers
8 alternating box step-ups
2 sets:
10 lateral leg swings/leg
:10 Samson stretch/leg
6 box jumps
SPECIFIC WARMUP
DUMBBELL BURPEE DEADLIFT | 6:00
3 burpees
3 burpees on dumbbells
5 dumbbell deadlifts
3 dumbbell burpee deadlifts
5 dumbbell burpee deadlifts
BOX JUMP | 5:00
3 box jumps
3 box jumps
3 box jumps
WORKOUT PREP
3 rounds:
4 dumbbell burpee deadlifts
4 box jumps
WORKOUT
Metcon (Time)
RX
6 rounds for time of:
10 DB burpee deadlifts (35/50 lb)
10 box jumps (24/30 in)
INTERMEDIATE
6 rounds for time of:
10 DB burpee deadlifts (20/35 lb)
10 box jumps (20/24 in)
BEGINNER
6 rounds for time of:
10 DB burpee deadlifts (10/15 lb)
10 box step-ups (12/20 in)
SKILL WORK
2 Turkish get-up initiations
2 Turkish get-up initiations + hip heist
2 Turkish get-ups
Accumulate:
10 Turkish get-ups/arm
COOL DOWN
Accumulate:
:30 Samson stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:30 easy pace
:30 moderate pace
:30 fast pace
:30 rest
– Choose between row, ski, or bike.
2 sets:
5 elbow-to-instep/leg
10 unweighted good mornings
10 alternating step-back lunges
10 alternating single-leg toe touches
10 up-downs
5 inchworm + push-ups
SPECIFIC WARMUP
WALKING LUNGE | 5:00
4 walking lunges
4 walking lunges
4 walking lunges
BURPEE TO TARGET | 5:00
1 round:
3 slow burpees
3 fast burpees
3 burpees to target
– Rest :30 between sets.
MINI ROUND
6 walking lunges
4 burpees to a target
– Use workout variations.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 8:
20 walking lunges
20 burpees to a 6-in target
INTERMEDIATE
AMRAP 8:
15 walking lunges
15 burpees to a 3-in target
BEGINNER
AMRAP 8:
10 walking lunges
10 burpees to a target at max reach
SKILL WORK
HIP EXTENSION | 6:00
Setup:
1) Set up with hips in front of the pad.
2) Hold body parallel to the floor.
3) Use the GHD handles to maintain stability and comfort.
4) Practice a Superman hold before proceeding.
10 good mornings
:20 Superman hold
10 Superman arch-ups
5 quarter range of motion reps
5 half range of motion reps
5-10 full range of motion reps
SKILL WORK | 8:00
Accumulate:
30-50 GHD hip extensions
COOL DOWN
1:00 foam roll IT band/leg
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
20 jumping jacks
5 kettlebell deadlifts
5 box step-ups
5 single-arm kettlebell swings/arm (eye-level)
5 box step-ups
5 kettlebell swings
5 box jumps
50-ft single-arm kettlebell overhead carry/arm
5 box jumps
SPECIFIC WARMUP
WALL-BALL SHOT | 5:00
2 sets:
6 med-ball squats
6 med-ball push presses to target
6 wall-ball shots
– Rest :30 between each movement.
WORKOUT PREP
2 sets:
:30 wall-ball shots
:30 box jumps
:30 kettlebell swings
– Rest 1:00 between sets.
WORKOUT
Morrison (Time)
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
INTERMEDIATE
50-40-30-20-10 reps for time with a partner:
Wall-ball shots (10/14 lb) (9/10 ft)
Box jumps (20/24 in)
KB swings (35/53 lb)
BEGINNER
40-30-20-10 reps for time with a partner:
Wall-ball shots (6/10 lb) (9/10 ft)
Box step-ups (12/20 in)
KB swings (18/26 lb)
– Step down from the box.
COOL DOWN
2 sets:
:30 frog stretch
:30 couch stretch/leg