Category: Workouts

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 alternating Spiderman stretches

10 alternating toy soldiers

10 alternating plank reach-throughs

10 alternating single-leg V-ups

2 sets:

:40 air squats (squat therapy)

:20 rest

:40 jump rope

:20 rest

SPECIFIC WARMUP

WALL-BALL SHOT | 6:00

10 med-ball front squats

10 med-ball push presses

10 wall-ball shots

MINI ROUND

:40 double-unders

:20 rest

:40 wall-ball shots

WORKOUT

Metcon (5 Rounds for time)

RX

Every 3:00 for 5 rounds:

40 double-unders

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

INTERMEDIATE

Every 3:00 for 5 rounds:

20 double-unders

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

BEGINNER

Every 3:00 for 5 rounds:

20 single-unders

10 wall-ball shots (6/10 lb) (9/10 ft)
– Rest the remainder of each interval.

– Score is combined rouns.

SKILL WORK

Rope climb practice on an 8:00 clock:

Set 1:

2:00 jump and grab (No Foot Hook)

Set 2:

2:00 jump and establish foot hook

Set 3:

2:00 jump, establish foot hook, and 1 pull

Set 4:

2:00 full rope climb

COOL DOWN

Accumulate:

1:00 foam roll calves

1:00 foam roll quads

1:00 foam roll upper back

CrossFit Montgomery – CF

GENERAL WARMUP

400-meter run (easy pace)

25-ft down and back:

Bear crawl (down)

Samson lunges (back)

Spiderman twist

Side lunges

Crab walk (focus on maintaining high hips)

Burpee broad jump

200-meter run (moderate pace)

3 rounds:

5 scap pull-ups

10 alternating right/left plank shoulder taps to down dog

10 bootstrappers

200-meter run (fast/stride)

SPECIFIC WARMUP

DUMBBELL DEADLIFT | 6:00

Setup

Weight in heels

Neutral spine

Active shoulders

Straight dumbbell path

Constant torso angle

PRACTICE AND BUILD UP | 4:00

3 sets:

9 dumbbell deadlifts

– increase dumbbell load to workout weight.

BOX STEP-UP | 4:00

8 alternating step-ups, slow Stand fully on each leg before assisting with the other and step down.

8 alternating box step-ups, faster

MINI ROUND

5 dumbbell deadlifts

8 box step-ups

WORKOUT

Metcon (Time)

RX

For time:

21-15-9

DB deadlifts (35/50 lb)

42-30-18

Box step-ups (20/24 in)

INTERMEDIATE

For time:

21-15-9

DB deadlifts (20/35 lb)

42-30-18

Box step-ups (20/24 in)

BEGINNER

For time:

21-15-9

DB deadlifts (10/15 lb)

Box step-ups (12/20 in)
– Use two dumbbells.

COOL DOWN

:30 bent-arm pec stretch/side

1:00 couch stretch/side

CrossFit Montgomery – CF

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit Montgomery – CF

Metcon (Time)

Buy In: 40 Walking Lunges

-then-

300 Singles

60 Alt. DB Snatches

100 Singles

60 Situps

100 Singles

60 Alt. DB Snatches

100 Singles

60 Situps

Cash Out: 20 Burpees

CrossFit Montgomery – CF

GENERAL WARMUP

3 rounds:

1:00 bike

10 single-unders

10 toy soldier kicks

10 inchworm + push-ups

10 alternating Spiderman + reaches

10 box step-ups

:30 Samson stretch/side

SPECIFIC WARMUP

BOX JUMP-OVERS | 4:00

6 alternating box step-ups

6 alternating box step up and overs

6 box jump-overs

WORKOUT PREP

2 rounds:

10 box jump-overs

50-ft farmers carry

– Use workout load.

WORKOUT

Metcon (AMRAP – Reps)

RX

AMRAP 10:

2-4-6-8…

Box jump-overs (20/24 in)

100-ft DB farmers carry (50/70 lbs)

INTERMEDIATE

AMRAP 10:

2-4-6-8…

Box jump-overs (20/24 in)

100-ft DB farmers carry (35/50 lbs)

BEGINNER

AMRAP 10:

2-4-6-8…

Box step-overs (12/20 in)

100-ft DB farmers carry (10/15 lbs)
– Use two DBs.

– Step down from the box.

SKILL WORK

EMOM 6:

Min. 1 | Max time in a plank hold

Min. 2 | Max flutter kicks

COOL DOWN

2 sets:

:30 double-forearm stretch

1:00 seated pike stretch

CrossFit Montgomery – CF

GENERAL WARMUP

200-meter run (moderate pace)

25-ft bear crawl

25-ft Samson lunges

25-ft Spiderman twist

25-ft Inchworm + push-up

25-ft crab walk (focus on maintaining high hips)

25-ft burpee broad jump

25-ft high knees

25-ft butt kickers

200-meter run (fast/stride)

SPECIFIC WARMUP

HANDSTAND PUSH-UP | 8:00

5 pike push-ups

:30 handstand hold

5 handstand push-up negatives

:30 tripod hold

5 jumping squats

2:00 kipping handstand push-up practice

PUSH PRESS | 6:00

Setup

6 dip and holds

6 dip-drives, slow

6 dip-drives, fast

6 push presses

FRONT RACK LUNGE | 3:00

1 round:

8 unweighted alternating reverse lunges

8 empty barbell alternating reverse lunges

WORKOUT PREP

2 sets:

8 push presses

8 alternating front rack lunges

WORKOUT

Metcon (Time)

RX

5 rounds for time:

8 handstand push-ups

8 alternating front rack lunges (75/115 lb)

8 push presses (75/115 lb)

400-m run

INTERMEDIATE

5 rounds for time:

8 pike push-ups

8 alternating front rack lunges (65/95 lb)

8 push presses (65/95 lb)

400-m run

BEGINNER

5 rounds for time:

8 DB shoulder presses (20/35 lb)

8 alternating front rack lunges (35/45 lb)

8 push presses (35/45 lb)

300-m run

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

CrossFit Montgomery – CF

GENERAL WARMUP

2 rounds:

1:00 row, bike, ski, or shuttle run

:30 mountain climbers

10 air squats

10 alternating lunges

:30 up-downs

10 deadlifts (empty barbell or PVC)

10 behind-the-neck shoulder presses

:30 burpees

SPECIFIC WARMUP

SNATCH | 10:00

Setup

6 deadlifts to mid-thigh

6 deadlift-shrugs

6 muscle snatches

6 overhead squats

6 hang power snatches

6 power snatches

SKILL WORK

On a 8:00 clock:

Build to a heavy 1-rep power snatch + overhead squat

Overhead Squat (Build to a heavy 1-rep power snatch + overhead squat)

METCON

Metcon (Time)

RX

10 rounds for time:

4 deadlifts (105/155 lb)

3 hang power snatches

2 overhead squats

INTERMEDIATE

10 rounds for time:

4 deadlifts (75/115 lb)

3 hang power snatches

2 overhead squats

BEGINNER

10 rounds for time:

4 deadlifts (35/45 lb)

3 hang power snatches

2 overhead squats

COOL DOWN

200-meter recovery walk

1:00 couch stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 leg swings/leg

10 unweighted good mornings

10 walking reverse lunges

:30 narrow stance air squats (keep heels down)

1 set:

10 lateral leg swings/leg

10 single-leg toe touches/leg

:30 alternating standing figure four stretch

:30 air squats

1 set:

10 inchworms + 1 push-up/rep

10 alternating cossack squats

:30 jumping lunges

:30 air squats

SPECIFIC WARMUP

ROWING TECHNIQUE | 3:00

1 set x :20 fast pull, slow return

1 set x :20 upright torso

1 set x :20 level hands

ROW PACING AND PREP | 6:00

170/200-meter row Drive through the heels during the pull.

170/200-meter row – Shoulders in front of the hips at the front of the stroke.

170/200-meter row – Arms extend BEFORE the knees bend.

METCON

Metcon (Time)

RX

5 sets for time:

600/750-m row

INTERMEDIATE

5 sets for time:

500/600-m row

BEGINNER

5 sets for time:

300/450-m row
– Rest 3:00 between rounds.

– Score is slowest row.

COOL DOWN

1:00 pigeon pose/leg

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

5 deadlifts

5 hang muscle cleans

5 power cleans

10 push-ups

10 ring rows

SPECIFIC WARMUP

MUSCLE-UP | 10:00

:15 ring support hold

3-5 strict ring dips

3 kneeling false grip ring rows

3 kneeling muscle-up transitions

3:00 low-ring transition practice

3:00 kipping muscle-up practice

FRONT SQUAT | 5:00

5 hands-free front squats

3 three-position pause squats

5 front squats

BUILD-UP

On a 5:00 clock:

3-5 front squats

– Build to workout weight.

– Rest 1:00 between sets.

HEAVY DAY

RX

EMOM 20:

Odd min | 5 front squats

Even min | 5 muscle-ups

INTERMEDIATE

EMOM 20:

Odd min | 5 front squats

Even min | 3 jumping muscle-ups

BEGINNER

EMOM 20:

Odd min | 3 front squats

Even min | 3 low-ring muscle-up transitions

Front Squat (5 Reps Every Odd Minute for 20 Minutes)

Metcon (Checkmark)

Every Even Minute for 20 Minutes

5 Ring MU’s

COOL DOWN

1:00 lacrosse ball chest mash/side

1:00 scorpion stretch/side

CrossFit Montgomery – CF

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

25 KB swings (24/16kg)

25 single unders

25 shuttle runs

25 hollowrocks

25 push-ups