Category: Workouts

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

CrossFit Montgomery – CF

GENERAL WARMUP

AMRAP 4:

:30 single-unders

:20 handstand hold

10 scap pull-ups

SPECIFIC WARMUP

PUSH JERK | 6:00

5 jump and lands, hands at sides

5 jump and lands, hands at shoulders

5 jump, punch, and lands with arms extended overhead

5 push jerks, PVC

5 push jerks, barbell

5 push jerks, barbell

5 push jerks, workout weight

SPLIT JERK | 6:00

Receiving position setup:

Feet squat width apart

Back knee bent

Front foot turned slightly in and the shin vertical

Hip and the back knee in line

Torso upright

Arms locked out and fully extended with the bar stacked over the middle of the head

Split stance, hands at hips

5 presses in split stance, PVC

5 split jerks, PVC

5 split jerks, barbell

BUILD-UP

3 sets:

3 push jerks + split jerk

– Build to starting workout load.

– Take the bar from the rack.

HEAVY DAY

Metcon (Weight)

RX

7 sets:

3 push jerks + 1 split jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

7 sets:

3 push jerks

SKILL WORK

3 sets:

1:00 freestanding handstand practice

– Rest 1:00 between sets.

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

1:00 bike

:30 push-ups from the knees

:30 ring rows

:30 air squats

:30 scap pull-ups

1 set:

1:00 bike

:30 push-ups

:30 ring rows

:30 air squats

:30 strict pull-ups

SPECIFIC WARMUP

POWER CLEAN | 6:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

LOAD UP

3 sets:

5 power cleans

– Perform touch-and-go reps.

– Rest as needed between sets.

MINI ROUND

EMOM 3:

Min 1 | 5 power cleans

Min 2 | :30 Echo bike

Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats

– Use workout load and variations.

WORKOUT

Metcon (Time)

RX

EMOM 18:

Min 1 | 5 power cleans (105/155 lb)

Min 2 | 9/12 cals Echo bike

Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats

INTERMEDIATE

EMOM 18:

Min 1 | 5 power cleans (75/115 lb)

Min 2 | 7/10 cals Echo bike

Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats

BEGINNER

EMOM 18:

Min 1 | 5 power cleans (35/45 lb)

Min 2 | 5/7 cals Echo bike

Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats

COOL DOWN

Accumulate:

2:00 reach, roll, and lift

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

1:00 bike

:30 push-ups from the knees

:30 ring rows

:30 air squats

:30 scap pull-ups

1 set:

1:00 bike

:30 push-ups

:30 ring rows

:30 air squats

:30 strict pull-ups

SPECIFIC WARMUP

POWER CLEAN | 6:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

LOAD UP

3 sets:

5 power cleans

– Perform touch-and-go reps.

– Rest as needed between sets.

MINI ROUND

EMOM 3:

Min 1 | 5 power cleans

Min 2 | :30 Echo bike

Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats

– Use workout load and variations.

WORKOUT

Metcon (12 Rounds for time)

RX

EMOM 18:

Min 1 | 5 power cleans (105/155 lb)

Min 2 | 9/12 cals Echo bike

Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats

INTERMEDIATE

EMOM 18:

Min 1 | 5 power cleans (75/115 lb)

Min 2 | 7/10 cals Echo bike

Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats

BEGINNER

EMOM 18:

Min 1 | 5 power cleans (35/45 lb)

Min 2 | 5/7 cals Echo bike

Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats

COOL DOWN

Accumulate:

2:00 reach, roll, and lift

CrossFit Montgomery – CF

GENERAL WARMUP

EMOM 4:

:40 row, bike, or ski

:20 rest

1 set:

10 arm circles forward

10 arm circles backwards

10 arm swings across

5 hip circles each direction

5 torso twists each direction

10 alternating toe touches

:15 Samson stretch/leg

5 elbow-to-instep/leg

10 alternating scorpion stretches

:15 lying hip crossover each direction

5 inchworms

5 downdog to cobras

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL | 7:00

10 sumo deadlifts

10 sumo deadlift + shrugs

10 sumo deadlift high pulls

10 empty barbell sumo deadlift high pulls

BUILD-UP

2 sets:

5 sumo deadlift high pulls

– Build to workout load.

WORKOUT PREP

2 rounds:

4 sumo deadlift high pulls

4 lateral burpees over the bar

:15 plank hold

– Use workout load and movement variations.

WORKOUT

Metcon (Time)

RX

30 sumo deadlift high pulls (55/75 lb)

1:00 plank hold

30 lateral burpees over the barbell

1:00 plank hold

30 sumo deadlift high pulls

1:00 plank hold

30 lateral burpees over the barbell

– Plank hold time is accumulated.

INTERMEDIATE

For time:

20 sumo deadlift high pulls (55/75 lb)

:45 plank hold

20 lateral burpees over the barbell

:45 plank hold

20 sumo deadlift high pulls

:45 plank hold

20 lateral burpees over the barbell

– Plank hold time is accumulated.

BEGINNER

For time:

15 sumo deadlift high pulls (35/45 lb)

:30 plank hold

15 lateral burpees over the barbell

:30 plank hold

15 sumo deadlift high pulls

:30 plank hold

15 lateral burpees over the barbell

– Plank hold time is accumulated.

SKILL WORK

Accumulate:

30 GHD back extensions

COOL DOWN

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

SPECIFIC WARMUP

HANDSTAND PUSH-UP PROGRESSION | 8:00

5 push-ups to down dog

10 shoulder taps in pike position

5 pike push-ups

:20 handstand hold against wall

5 handstand negatives

1:00 handstand push-up practice

HANG SQUAT CLEAN PROGRESSION | 5:00

6 hang deadlift and shrugs (from mid-thigh)

6 hang muscle cleans

6 front squats

6 hang squat cleans

SKILL WORK

Hang Squat Clean (EMOM 6:
2 hang squat cleans
)

– Build to a heavy set of 2.

MINI ROUND

5 handstand push-ups

5 hang squat cleans

WORKOUT

Metcon (Time)

RX

21-15-9

Handstand push-ups

Hang squat cleans (75/115 lb)

INTERMEDIATE

21-15-9

Pike push-ups

Hang squat cleans (65/95 lb)

BEGINNER

15-12-9

Double-DB shoulder presses (10/15 lb)

Hang squat cleans (35/45 lb)

COOL DOWN

1:00 couch stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

JUNKYARD DOG WARM-UP | 8:00

Scale to step-overs instead of jump-overs as needed.

Scale the crawl under to a bear crawl around the partner.

AMRAP 6:

Partner A: 8 jumps around partner

Partner B: 8 jumps around partner

Partner A: 8 jump over and crawl under partner

Partner B: 8 jump over and crawl under partner

SPECIFIC WARMUP

PROGRESSIVE-SPECIFIC WARM-UP | 8:00

1 set:

30 jumping jacks

10 alternating lunges

1 set:

30 mountain climbers

10 box step-overs

1 set:

100-meter jog

10 dumbbell box step-overs

MINI ROUND

200-meter run

5 dumbbell box step-overs

– Use 2 dumbbells at workout load.

WORKOUT

Metcon (Time)

RX

7 rounds for time:

200-m run

10 DB box step-overs (10/15 kg) (51/61 cm)

– Use two dumbbells.

INTERMEDIATE

7 rounds for time:

200-m run

10 DB box step-overs (7.5/10 kg) (51/61 cm)

– Use two dumbbells.

BEGINNER

5 rounds for time:

200-m run

10 alternating walking lunges

SKILL WORK

Accumulate:

25 strict pull-ups

– Advanced athletes add load.

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

200-meter run or ski

1 set:

10 jumping jacks

10 alternating Spiderman stretch + reaches

10 push-ups to downward dog

10 alternating Samson lunges

10 reverse lunges

10 jumping jacks

10 alternating scorpion stretches

10 air squats

PLANK TAP RELAY GAME | 7:00

SPECIFIC WARMUP

KNEES-TO-ELBOWS | 8:00

Setup

5 kip swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

3-5 knees-to-elbows

RUSSIAN KETTLEBELL SWING | 3:00

1 round:

6 kettlebell deadlifts

6 kettlebell swings hip height

6 Russian kettlebell swings

– Rest :30 between movements.

WORKOUT PREP

2 rounds:

3 knees-to-elbows

4 hand-release push-ups

5 Russian kettlebell swings (53/70 lb)

WORKOUT

Metcon (Time)

RX

27-21-15

Knees-to-elbows

Hand-release push-ups

Russian KB swings (24/32 kg)

INTERMEDIATE

21-15-9

Knees-to-armpits

Hand-release push-ups

Russian KB swings (24/32 kg)

BEGINNER

15-12-9

Hanging knee raises

Push-ups from the knees

Russian KB swings (8/12 kg)

SKILL WORK

200-ft single-arm overhead kettlebell walk

– Use your workout weight.

– Switch arms as needed.

COOL DOWN

1:00 doorway pec stretch/side

CrossFit Montgomery – CF