Category: Workouts

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

:45 row

6 Samson stretch lunges

10 step-ups

5 med-ball squats

5 wall-ball shots

SPECIFIC WARMUP

BOX JUMP | 3:00

3 box jumps, slow

3 box jumps, moderate

3 box jumps, fast

DEADLIFT | 5:00

:30 setup hold

5 deadlifts

5 deadlifts

5 deadlifts

BUILD-UP

3 sets:

150-meter row

3 box jumps

5 deadlifts

– Rest 1:00 between sets.

– Build to workout load.

WORKOUT

Kelly Brown (Time)

5 Rounds for time of:

Row 440 m

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box

♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here
EVERYONE WILL SCALE THE WB WEIGHT TODAY

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 plate ground-to-overheads

10 plate counterbalance squats

10 ring rows

100-meter run

1 set:

10 plate ground-to-overheads

10 plate counterbalance squats

10 ring rows

200-meter run

SPECIFIC WARMUP

KIPPING PULL-UP | 6:00

:20 kip swings

3 kip swings + 3 big kips

1-3 strict pull-ups

3 kipping pull-ups with a hold

3-5 kipping pull-ups

PULL-UP TEST | 2:00

1 set:

5-10 unbroken kipping pull-ups

THRUSTER | 12:00

5 front squats

5 push presses

5 thrusters

5 top-to-top thrusters

2 sets:

5 thrusters

– Rest 1:00 between sets.

Test:

10 unbroken thrusters (workout weight)

WORKOUT

Daniel (Time)

For Time

50 Pull-Ups

400 meter Run

21 Thrusters (95/65 lb)

800 meter Run

21 Thrusters (95/65 lb)

400 meter Run

50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
INTERMEDIATE

For time:

25 pull-ups or jumping pull-ups

400-m run

15 thrusters (45/65 lb)

400-m run

15 thrusters

400-m run

25 pull-ups or jumping pull-ups

BEGINNER

For time:

25 jumping pull-ups or ring rows

200-m run

15 thrusters (35/45 lb)

400-m run

15 thrusters

200-m run

25 jumping pull-ups or ring rows

– 20:00 time cap.

COOL DOWN

1 set:

:30 kneeling quad stretch/side

:30 standing calf stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

RUNNING + DYNAMIC WARM-UP | 6:00

1 set:

200-meter run

:10 jumping jacks

5 push-ups

:10 jumping jacks

10 air squats

:10 jumping jacks

5 push-ups

:10 jumping jacks

10 air squats

PIZZA DELIVERY GAME | 12:00

6 sets x :60 pizza delivery game

Perform :60 dynamic stretches between each set of the game:

Alternating elbow-to-insteps

Alternating single-leg V-ups

Push-ups to downward dog

Leg swings/side

SPECIFIC WARMUP

BURPEES TO A TARGET | 6:00

Hand and foot placement

Transition into next rep

Steady gaze

Fast cycling

WORKOUT PREP

1 set:

:30 burpees to a target

– Partner athletes up and have them take turns and count reps.

WORKOUT

Metcon (Time)

RX

For time:

100 burpees to a target

– Target 6 inches above reach.

SCORE:

TOTAL TIME

INTERMEDIATE

For time:

75 burpees to a target

– Target 6 inches above reach.

SCORE:

TOTAL TIME

BEGINNER

For time:

50 burpees to a target

– Target at the fingertips when arms are overhead.

COOL DOWN

1 set:

:30 figure-4 stretch/side

:30 seated pike stretch

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 9:00

Run 200 meters

AMRAP 6:

:20 jumping jacks

10 sumo stance good mornings

10 alternating scorpion stretches

10 air squats

SPECIFIC WARMUP

ROWING EFFICIENCY PRACTICE | 12:00

Set 1: Focus on sitting up tall on the rower. Athletes should identify their split time as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

Set 2: At 15-20 strokes per minute pace, notice your split time. This should be a lower number.

15 pulls on the rower (15-20 strokes per minute pace)

Set 3: At 20-25 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.

15 pulls on the rower (20-25 strokes per minute pace)

Set 4: At 25-30 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.

15 pulls on the rower (25-30 strokes per minute pace)

Set 5: Athlete’s choice of pace.

15 pulls on the rower

WORKOUT

Metcon (Time)

RX

For time:

800/1,000-m row

– Rest 4:00

600/750-m row

– Rest 3:00

400/500-m row

– Rest 2:00

200/250-m row

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

400/500-m row

– Rest 4:00

300/400-m row

– Rest 3:00

200/300-m row

– Rest 2:00

100/200-m row

SKILL WORK

Accumulate:

30 GHD hip extensions

COOL DOWN

3 sets:

:30 standing straddle stretch

:30 alternating scorpion stretch

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP 1 | 5:00

1 set:

10 arm swings across

10 arm swings overhead

10 torso twists/direction

10 arm circles forward

10 arm circles backward

10 unweighted good mornings

10 leg swings/leg

10 lateral leg swings/leg

10 Samson stretch lunges

10 alternating Cossack squats

DYNAMIC WARM-UP 2 | 7:00

EMOM 6:

Min. 1 | :20-:40 plank hold

Min. 2 | :20-:40 bottom-of-squat hold

Min. 3 | :40 burpees

SPECIFIC WARMUP

HANDSTAND WALK | 8:00

Plank shoulder taps

Wall walk

Handstand hold

Handstand shoulder taps

Handstand walk practice

SKILL WORK

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

20 alternating walking lunges

2 wall walks

20 sit-ups

2 wall walks

INTERMEDIATE

AMRAP 10:

20 alternating walking lunges

1 wall walks

20 sit-ups

1 wall walks

BEGINNER

AMRAP 10:

20 alternating walking lunges

4 inchworms + push-up from the knees

20 sit-ups

4 inchworms + push-up from the knees

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP 1 | 5:00

1 set:

10 arm swings across

10 arm swings overhead

10 torso twists/direction

10 arm circles forward

10 arm circles backward

10 unweighted good mornings

10 leg swings/leg

10 lateral leg swings/leg

10 Samson stretch lunges

10 alternating Cossack squats

DYNAMIC WARM-UP 2 | 7:00

EMOM 6:

Min. 1 | :20-:40 plank hold

Min. 2 | :20-:40 bottom-of-squat hold

Min. 3 | :40 burpees

SPECIFIC WARMUP

HANDSTAND WALK | 8:00

Plank shoulder taps

Wall walk

Handstand hold

Handstand shoulder taps

Handstand walk practice

SKILL WORK

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

150-ft handstand walk

SPECIFIC WARMUP

LUNGE AND SIT-UP REVIEW | 3:00

1 set:

6 alternating walking lunges

6 sit-ups

– Rest :30.

8 alternating walking lunges

8 sit-ups

MINI ROUND

1 set:

10 alternating walking lunges

1 wall walk

10 sit-ups

1 wall walk

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

20 alternating walking lunges

2 wall walks

20 sit-ups

2 wall walks

INTERMEDIATE

AMRAP 10:

20 alternating walking lunges

1 wall walks

20 sit-ups

1 wall walks

BEGINNER

AMRAP 10:

20 alternating walking lunges

4 inchworms + push-up from the knees

20 sit-ups

4 inchworms + push-up from the knees

COOL DOWN

2 sets:

1:00 foam roll upper back

1:00 foam roll quads

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

5 inchworms

10 walking lunges out

20 mountain climbers

10 walking lunges back

10 forward and back right leg swings

10 forward and back left leg swings

SPECIFIC WARMUP

POWER CLEAN | 8:00

10 high hang muscle cleans

5 deadlift-shrugs

10 power cleans

10 power cleans

LOAD UP

1 set:

5 touch-and-go power cleans

2 sets:

3 touch-and-go power cleans

2 sets:

1 power clean

HEAVY DAY

RX

9 sets for load:

5-5-3-3-3-1-1-1-1:

Power clean

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Power Clean (9 sets for load:
5-5-3-3-3-1-1-1-1:)

COOL DOWN

1:00 pigeon stretch/leg

CrossFit Montgomery – CF

The Ziggurat (Time)

1 Round for Time

400m run

*10 Power Cleans (rx: 135/95; rx+: 185/135)

*20 DLs (rx: 185/135; rx+ 225/165)

30 wall balls

40 sit ups

50 Dus

800m run

50 Dus

40 sit ups

30 wall balls

*20 DLs (same weight as before)

*10 Power Cleans (same weight as before)

400m run

*One bar.

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

1:00 row or bike, slow

:30 rest

1:00 row or bike, faster

:30 rest

1:00 row or bike, even faster

2 sets:

:20 jumping jacks

10 kettlebell Romanian deadlifts

:20 up-downs

10 kettlebell goblet squats

:20 jumping jacks

5 single-arm kettlebell shoulder presses/arm

:20 up-downs

10 kettlebell bent over rows

:20 jumping jacks

5 kettlebell windmills/arm

SPECIFIC WARMUP

KETTLEBELL SWING | 8:00

10 kettlebell deadlifts

10 kettlebell swings to the hip-height

10 Russian kettlebell swings, slow

10 Russian kettlebell swings, fast

MINI ROUND

6 V-ups

6 Russian kettlebell swings

6-calorie bike or row

Use workout weight and machine

WORKOUT

Metcon (AMRAP – Reps)

RX

AMRAP 15:

3-6-9-12, etc.

V-ups

Russian KB swings (35/53 lb)

Calorie bike or row

INTERMEDIATE

AMRAP 15:

3-6-9-12, etc.

V-ups

Russian KB swings (26/35 lb)

Calorie bike or row

BEGINNER

AMRAP 15:

3-6-9-12, etc.

Sit-ups

Russian KB swings (18/26 lb)

Calorie bike or row
– Continue adding 3 reps to each movement until time expires.

COOL DOWN

:30 figure-4 stretch/side

:30 seated pike stretch

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

:20 up-downs

:10 rest

:20 PVC good mornings

:10 rest

2 sets:

:20 burpees

:10 rest

:20 PVC snatch grip behind-the-neck presses

:10 rest

1 set:

5 alternating elbow-to-instep/side

SPECIFIC WARMUP

3 snatch deadlifts to mid-thigh

3 snatch pulls

5 power snatches

5 overhead squats

5 squat snatches

SKILL WORK

Metcon (Weight)

EMOM 8:

1 snatch pull

1 power snatch

1 overhead squat

1 squat snatch

SPECIFIC WARMUP

BARBELL CYCLING, BURPEES, AND LOADING | 7:00

1 set:

5 cycled power snatches (empty bar)

2 sets:

4 bar-facing burpees

3-5 power snatches (building)

1 set:

2 unbroken snatches

1 snatch

6 bar-facing burpees

2 unbroken snatches

1 snatch

– Use weight 1 for all snatches.

WORKOUT

Metcon (Time)

2018 REGIONAL WORKOUT 4

IMPERIALIMPERIAL

METRICMETRIC

RX

2 rounds for time:

10 snatches (125/175 lb)

12 bar-facing burpees

Right into…

2 rounds for time:

10 snatches (75/115 lb)

12 bar-facing burpees

INTERMEDIATE

2 rounds for time:

10 snatches (95/135 lb)

12 bar-facing burpees

Right into…

2 rounds for time:

10 snatches (65/95 lb)

12 bar-facing burpees

BEGINNER

2 rounds for time:

10 snatches (55/75 lb)

12 bar-facing burpees

Right into…

2 rounds for time:

10 snatches (35/45 lb)

12 bar-facing burpees

COOL DOWN

Accumulate

30 reach, roll, and lifts