Category: Workouts

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

20 jumping jacks

20 mountain climbers

20 alternating plank shoulder taps

10 hollow rocks

5 hand-release push-ups

SPECIFIC WARMUP

HANDSTAND WALK | 10:00

Pike shoulder taps

Handstand kick-ups

Handstand shoulder taps

Walk-to-wall drill

Handstand walk practice

BENCH PRESS | 6:00

5 pause bench presses

5 bench presses

SPOTTING | 1:00

BUILD-UP

2 sets:

5 bench presses

– Rest 1:00-1:30 between sets.

– Build in load.

HEAVY DAY

RX

On an 18:00 clock:

12:00 to establish a heavy 5-rep bench press

Rest 3:00

3:00 max-distance handstand walk

INTERMEDIATE

On an 18:00 clock:

12:00 to establish a heavy 5-rep bench press

Rest 3:00

3:00 max-rep handstand shoulder taps

BEGINNER

On an 18:00 clock:

12:00 to establish a heavy 5-rep bench press

Rest 3:00

3:00 max-rep pike shoulder taps

Bench Press (5 Rep Max in 12:00 minutes)

Handstand Walk (Enter total feet for sets)

COOL DOWN

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

:30 ring rows

:30 push-ups from the knees

:30 PVC pass-throughs

:30 air squats

SPECIFIC WARMUP

MUSCLE-UP | 10:00

:10 ring support hold

3-5 strict ring dips

3-5 false grip ring rows

3 low ring muscle-up transitions

EMOM 3:

1-3 kipping muscle-ups

Or

1-3 low ring transitions

POWER SNATCH | 6:00

:20 setup hold

5 deadlifts to mid-thigh

5 muscle snatches

5 partial overhead squats

10 power snatches

SKILL WORK

Every 2:00 for 4 sets:

3 touch-and-go power snatches

– Build to a heavy set of 3.

Power Snatch (3 TNG)

WORKOUT PREP

1 set:

3 unbroken power snatches

– Use workout weight.

WORKOUT

POWER AMANDA (Time)

RX

9-7-5 reps for time of:

Ring muscle-ups

Power snatches (95/135 lb)

INTERMEDIATE

9-7-5 reps for time of:

Low ring muscle-up transitions

Power snatches (65/95 lb)

BEGINNER

9-7-5 reps for time of:

Ring rows

Push-ups from the knees

Power snatches (35/45 lb)

COOL DOWN

Accumulate:

1:00 elbow-to-instep/side

1:00 banded shoulder stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

10 jumping jacks

10 alternating step-ups

10 scap pull-ups

10 counterbalance squats with a plate

10 alternating hamstring kick-ups

10 push-ups, from the knees as needed

10 box jumps, step down from the box

10 kip swings

SPECIFIC WARMUP

TOES-TO-BAR | 3:00

5 kipping knee raises

5 kipping knees-to-chests

5 toes-to-bars

BURPEE BOX JUMP | 3:00

4 burpee box jumps

4 burpee box jumps

GOBLET SQUAT | 2:00

5 pause goblet squats

5 goblet squats

WORKOUT

OPERATION RED WINGS (Time)

RX

For time with a partner:

Run 1,200 m

then…

16 rounds of:

8 toes-to-bars

8 burpee box jumps (20/24 in)

then…

47 goblet squats (53/70 lb)

INTERMEDIATE

For time with a partner:

Run 1,200 m

then…

16 rounds of:

8 knees-to-chests

6 burpee box jumps (20/24 in)

then…

47 goblet squats (35/53 lb)

BEGINNER

For time with a partner:

Run 1,200 m

then…

10 rounds of:

8 hanging knee raises

6 burpee box jumps (12 in)

then…

47 goblet squats (18/26 lb)
– Run together.

– Split all other work evenly with one person working at a time.

– One partner completes a full round of the couplet before switching.

COOL DOWN

1:00 seated pike stretch

1:00 seated straddle stretch

1:00 cobra stretch

CrossFit Montgomery – CF

GENERAL WARMUP

PIZZA DELIVERY GAME | 8:00

4 sets x :60 pizza delivery game

– Perform :30 dynamic stretches after each set of the game:

– Alternating elbow-to-insteps

– Alternating single-leg V-ups

– Push-ups to downward dog

– Leg swings/side

SPECIFIC WARMUP

BIKE WARM-UP | 8:00

1 set:

:20 easy bike

:20 moderate bike

:20 hard bike

10 PVC good mornings

1 set:

:20 easy bike

:20 moderate bike

:20 hard bike

10 PVC pass throughs

1 set:

:20 easy bike

:20 moderate bike

:20 hard bike

10 PVC back squats

WORKOUT

Metcon (Time)

RX

7 rounds for time:

20/25-calorie bike

– Rest 1:00 between rounds.

INTERMEDIATE

Same as Rx’d

BEGINNER

7 rounds for time:

10/15-calorie bike

– Rest 1:00 between rounds.

COOL DOWN

200-meter recovery walk

1:00 foam roll quads/side

– To be done before post-workout skill.

SKILL WORK

2 sets:

1:00 GHD hip extensions

– Rest 3:00 between sets.

CrossFit Montgomery – CF

GENERAL WARMUP

:30 PVC pass throughs

:30 PVC alternating back rack lunges

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC front squats

:30 PVC pass throughs

SPECIFIC WARMUP

SQUAT CLEAN | 8:00

6 deadlifts

6 deadlift and shrugs

6 muscle cleans

6 front squats

6 hang squat cleans

6 squat cleans

PUSH JERK | 4:00

6 jump and lands (hands at shoulders)

6 jump, punch, and land with arms extended overhead

6 push jerks with PVC

LOAD UP

4 sets:

3 cleans

2 front squats

1 jerk

– Rest 1:00 between sets.

HEAVY DAY

RX

5 sets for load:

3 cleans

2 front squats

1 jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Metcon (Weight)

Complex

COOL DOWN

1:00 couch stretch/leg

1:00 child’s pose stretch

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 leg swings/direction

5 inchworms

10 ring rows

10 scap pull-ups

2 sets:

10 alternating Cossack squats

10 hollow rocks

10 Superman arch-ups

10 kip swings

SPECIFIC WARMUP

SQUAT THERAPY PRACTICE | 3:00

2 squat initiations

2 squats to above parallel

2 air squats

SKILL WORK

Every :30 for 10 sets:

1 wall-facing squat

– Hold the bottom for :05.

SPECIFIC WARMUP

WALL-BALL SHOT | 5:00

3 med-ball squats

5 med-ball throw-to-targets

5 paused wall-ball shots

5 wall-ball shots

PULL-UP VARIATIONS | 10:00

1-5 strict pull-ups

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

3-5 kipping pull-ups

3 x 2 kip swings + 1 chest-to-bar pull-up + 2 kip swings

3-5 chest-to-bar pull-ups

3 weighted pull-ups

2:00 butterfly pull-up practice

MINI ROUND

3 weighted pull-ups

4 chest-to-bar pull-ups

5 kipping pull-ups

10 wall-ball shots

WORKOUT

Metcon (AMRAP – Reps)

RX

On a 7:00 clock for reps:

10 weighted pull-ups (14/20 lb)

20 chest-to-bar pull-ups

30 kipping pull-ups

Max-reps wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

On a 7:00 clock for reps:

10 weighted pull-ups (6/10 lb)

15 chest-to-bar pull-ups

20 kipping pull-ups

Max-reps wall-ball shots (14/20 lb) (9/10 ft)

BEGINNER

On a 7:00 clock for reps:

10 banded strict pull-ups

15 jumping chest-to-bar pull-ups

20 jumping pull-ups

Max-reps wall-ball shots (6/10 lb) (9/10 ft)

COOL DOWN

1:30 foam roll lats/side

CrossFit Montgomery – CF

GENERAL WARMUP

200-meter jog

10 slow calf raises

:20 single-unders

:20 Samson stretch/leg

:20 single-unders

:20 Cossack squat stretch/leg

SPECIFIC WARMUP

RUNNING PREP | 10:00

1 set:

200-meter run, slow

:30 alternating hamstring scoops

3 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-meter run

1 set:

400-meter run, workout pace

DOUBLE-UNDER | 5:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

WORKOUT

Metcon (Time)

RX

4 rounds for time:

800-m run

75 double-unders

INTERMEDIATE

4 rounds for time:

800-m run

25 double-unders

BEGINNER

3 rounds for time:

600-m run

25 single-unders

SKILL WORK

On a 3:00 clock:

1:00 V-ups

1:00 tuck-ups

1:00 hollow rocks

– No rest between movements.

COOL DOWN

2 sets:

:30 calf stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

:20 jumping jacks

:20 Samson lunges

:20 air squats

:20 kettlebell bent-over rows

:20 jumping jacks

:20 Samson lunges

:20 air squats

:20 kettlebell sumo deadlifts

SPECIFIC WARMUP

DEADLIFT | 8:00

Setup

6 pulls from the shins to the knees

6 deadlifts

6 deadlifts

6 deadlifts

SKILL WORK

Deadlift (4 sets:
3 deadlifts
)

– Build to a heavy set of 3.

– Rest 1:00-2:00 between lifts.

SPECIFIC WARMUP

WALL-BALL SHOT | 4:00

1 round:

8 med-ball front squats

8 med-ball push press and throws to target

8 wall-ball shots

– Use workout weight and target height.

WORKOUT

Metcon (8 Rounds for time)

RX

Every 2:00 for 8 rounds:

5 deadlifts

10 wall-ball shots (14/20 lb) (10/11 ft)

– Athlete’s choice for deadlift load (suggested 185/275 lb).

INTERMEDIATE

Every 2:00 for 8 rounds:

5 deadlifts

10 wall-ball shots (10/14 lb) (10/11 ft)

– Athlete’s choice for deadlift load (suggested 125/185 lb).

BEGINNER

Every 2:00 for 8 rounds:

5 deadlifts

5 wall-ball shots (6/10 lb) (9/10 ft)

– Athlete’s choice for deadlift load (suggested 65/95 lb).
Score is the time to complete in each of the 8 Rounds (8 separate scores)

COOL DOWN

Accumulate:

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 PVC good mornings

10 push-ups to down dog

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 PVC pass-throughs

10 up-downs

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 walking lunges

10 lateral burpees over the rowing machine

SPECIFIC WARMUP

TOES-TO-BAR | 8:00

Setup

5 kip swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar

3-5 toes-to-bars

OVERHEAD WALKING LUNGE | 6:00

3 sets:

6 double-kettlebell overhead walking lunges

– Increase load to find workout weight.

MINI ROUND

5 toes-to-bar

5 double-kettlebell overhead walking lunges

5-calorie row

5 lateral burpees over the rowing machine

– Use workout weight.

WORKOUT

Metcon (Time)

RX

On a running clock:

At 0:00:

15-12-9-6-3 reps for time of:

Toes-to-bars

Double-KB overhead walking lunges (35/53 lb)

At 12:00:

15-12-9-6-3 reps for time of:

Calorie row

Lateral burpees over the rowing machine

INTERMEDIATE

On a running clock:

At 0:00:

15-12-9-6-3 reps for time of:

Knees-to-armpits

Double-KB overhead walking lunges (26/35 lb)

At 12:00:

15-12-9-6-3 reps for time of:

Calorie row

Lateral burpees over the rowing machine

BEGINNER

On a running clock:

At 0:00:

12-9-6-3 reps for time of:

Hanging knee raises

Single-DB overhead walking lunges (10/15 lb)

At 12:00:

12-9-6-3 reps for time of:

Calorie row

Burpees

COOL DOWN

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

200-meter run, slow

10 leg swings/leg

10 lateral leg swings/leg

10 alternating lunges

10 hamstring scoops/leg

10 alternating Cossack squats

10 hamstring kick-ups/leg

200-meter run, moderate pace

1 set:

5 plate calf raises

10 alternating plate toe taps

10 alternating plate step-ups

5 step-ups + squat landing

5 plate jumps + step down

5 plate jumps + squat landing

5 plate jumps + slow rebound

400m Run (Time)

Max Effort 400m Run
RUN TEST | 3:00

1 set:

400-meter run

SPECIFIC WARMUP

BOX JUMP | 8:00

3 box jumps

3 box jumps

3 box jumps

EMOM 3:

3 box jumps

– Increase box height with each minute.

MINI ROUND

5 box jumps (highest height)

200-meter run (fast pace)

5 box jumps (middle height)

WORKOUT

Metcon (Time)

RX

For time:

15 box jumps (30 in)

400-m run

20 box jumps (24 in)

400-m run

25 box jumps (20 in)

400-m run

INTERMEDIATE

For time:

15 box jumps (24 in)

400-m run

20 box jumps (24 in)

400-m run

25 box jumps (20 in)

400-m run

BEGINNER

For time:

10 box step-ups (20 in)

200-m run

12 box step-ups (20 in)

200-m run

15 box step-ups (20 in)

200-m run

COOL DOWN

CORE WORK | 5:00

8 sets:

:20 hollow hold

:10 rest

RECOVERY | 7:00

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot