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
Category: Workouts
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
200-meter row
10 alternating Samson stretches
AMRAP 5:
3 burpees
5 sit-ups
7 AbMat good mornings
1 set:
200-meter row
5 inchworm + push-ups
SPECIFIC WARMUP
ROWING EFFICIENCY | 8:00
Set 1:
Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2:
At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.
15 pulls on the rower (18-20 strokes per minute pace)
Set 3:
At a 22-24 strokes per minute pace, notice your calories/hr. 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 (22-24 strokes per minute pace)
Set 4:
At a 26-30+ strokes per minute pace, notice your calories/hr. 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 (26-30+ strokes per minute pace)
1:00 Calorie Row (Calories)
WORKOUT PREP
2 rounds:
6 AbMat sit-ups
3-5-calorie row
Metcon (Time)
RX
AMRAP 10:
30 AbMat sit-ups
10/15-calorie row
INTERMEDIATE
AMRAP 10:
20 AbMat sit-ups
10/15-calorie row
BEGINNER
AMRAP 10:
15 AbMat sit-ups
7/10-calorie row
METCON
SKILL WORK
25 GHD back extensions
25 GHD hip extensions
COOL DOWN
:30 couch stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
200-meter row
10 alternating Samson stretches
AMRAP 5:
3 burpees
5 sit-ups
7 AbMat good mornings
1 set:
200-meter row
5 inchworm + push-ups
SPECIFIC WARMUP
ROWING EFFICIENCY | 8:00
Set 1:
Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2:
At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.
15 pulls on the rower (18-20 strokes per minute pace)
Set 3:
At a 22-24 strokes per minute pace, notice your calories/hr. 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 (22-24 strokes per minute pace)
Set 4:
At a 26-30+ strokes per minute pace, notice your calories/hr. 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 (26-30+ strokes per minute pace)
1:00 Calorie Row (Calories)
WORKOUT PREP
2 rounds:
6 AbMat sit-ups
3-5-calorie row
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
30 AbMat sit-ups
10/15-calorie row
INTERMEDIATE
AMRAP 10:
20 AbMat sit-ups
10/15-calorie row
BEGINNER
AMRAP 10:
15 AbMat sit-ups
7/10-calorie row
METCON
SKILL WORK
25 GHD back extensions
25 GHD hip extensions
COOL DOWN
:30 couch stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
10 PVC pass-throughs
10 alternating Spiderman stretches
10 push-up to down-dogs
2 sets:
10 scap pull-ups
5 single-arm dumbbell shoulder presses/arm
5 single-arm dumbbell front squats/arm
SPECIFIC WARMUP
PULL-UP | 10:00
:20 hang Grip and body position:
5-10 kip swings Shoulder initiation:
2 kip swings + 1 kip Shoulder elevation:
2 kip swings + 1 pull-up Timing:
2 kip swings + 1 pull-up + 2 kip swings Pushaway:
3 x 3-5 kipping pull-ups Cycling reps:
DUMBBELL THRUSTER | 7:00
3 dumbbell front squats Squat mechanics:
3 dumbbell push presses Overhead position:
5 dumbbell thrusters Timing up:
5 dumbbell thrusters
MINI ROUND
10 unbroken thrusters (workout loading)
10 pull-ups for Rx’d or 5 reps of chosen scaled variation
METCON
Metcon (Time)
RX
For time:
27-21-15-9
DB thrusters (20/35 lb)
Pull-ups
INTERMEDIATE
For time:
21-15-9
DB thrusters (15/25 lb)
Pull-ups
BEGINNER
21-15-9
DB thrusters (10/15 lb)
Jumping pull-ups
– Use two DBs.
COOL DOWN
1:00 double-forearm stretch
1:00 foam roll quad/leg
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
400-meter run (sub a 400/500-meter Ski-erg, row, or 800/1,000-meter bike to accommodate running limitation)
1 set:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 burpees (slow)
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
PLANK TAP RELAY GAME | 7:00
SPECIFIC WARMUP
WORKOUT PREP
WORKOUT PREP | 6:00
2 sets:
100-meter run
3-5 hand-release push-ups
– Rest :30-1:00 between sets.
METCON
Metcon (Time)
RX
9 hand-release push-ups
100-m run
15 hand-release push-ups
200-m run
21 hand-release push-ups
400-m run
21 hand-release push-ups
200-m run
15 hand-release push-ups
100-m run
9 hand-release push-ups
INTERMEDIATE
6 hand-release push-ups
100-m run
8 hand-release push-ups
200-m run
12 hand-release push-ups
400-m run
12 hand-release push-ups
200-m run
8 hand-release push-ups
100-m run
6 hand-release push-ups
BEGINNER
5 hand-release push-ups from knees
100-m run
7 hand-release push-ups from knees
200-m run
9 hand-release push-ups from knees
200-m run
9 hand-release push-ups from knees
200-m run
7 hand-release push-ups from knees
100-m run
5 hand-release push-ups from knees
SKILL WORK
Accumulate:
2:00 in a handstand
– Athlete’s choice: freestanding, against the wall, feet on a box, etc.
COOL DOWN
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
CrossFit Montgomery – CF
GENERAL WARMUP
10 jumping jacks
5 push-ups
10 PVC pass throughs
10 jumping jacks
5 up-downs
10 PVC front squats
20 jumping jacks
5 burpees
10 PVC overhead squats
SPECIFIC WARMUP
CLEAN | 5:00
3 deadlifts to mid-thigh Torso angle: ”
3 muscle cleans Timing:
3 power cleans Hip extension:
6 squat cleans Receiving position:
BENCH PRESS | 3:00
5 bench presses Shoulder position:
5 bench presses Bar speed:
OVERHEAD SQUAT | 3:00
5 behind-the-neck push jerks
5 overhead squats
WORKOUT PREP
2-3 sets:
3 squat cleans
3 bench presses
3 overhead squats
– Rest :30 between movements while partner performs their set.
– Build in load through each set; less-experienced athletes may choose to use an empty barbell to continue to work on mechanics.
HEAVY DAY
The Other Total (Total Weight)
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
COOL DOWN
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
CrossFit Montgomery – CF
GENERAL WARMUP
CROSSFIT WARM-UP | 12:00
3 sets:
10 reps or :30 of each movement:
Samson stretch lunge
PVC overhead squat (weight in heels)
Strict sit-ups (minimal arm movement)
Good mornings (neutral spine)
Strict pull-ups (full range of motion)
Strict ring dips (full range of motion)
SPECIFIC WARMUP
ROWING | 8:00
2 x :30 row Chest and torso upright.
2 x :30 row Hold the end of the stroke for :01.
2 x :30 row Return the arms before the knees bend.
2 x :30 row Speed up the cadence and extend the arms before the knees bend.
PACE CHECK | 4:00
2 rounds:
150-meter row, holding a pace of 1:45-2:30/500 meters
Rest 1:00
METCON
Metcon (Time)
RX
For time:
2,000-m row
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
1,600-m row
SKILL WORK
2 sets:
1:00 plank hold
50 Russian twists
COOL DOWN
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
CROSSFIT WARM-UP | 12:00
3 sets:
10 reps or :30 of each movement:
Samson stretch lunge
PVC overhead squat (weight in heels)
Strict sit-ups (minimal arm movement)
Good mornings (neutral spine)
Strict pull-ups (full range of motion)
Strict ring dips (full range of motion)
SPECIFIC WARMUP
ROWING | 8:00
2 x :30 row Chest and torso upright.
2 x :30 row Hold the end of the stroke for :01.
2 x :30 row Return the arms before the knees bend.
2 x :30 row Speed up the cadence and extend the arms before the knees bend.
PACE CHECK | 4:00
2 rounds:
150-meter row, holding a pace of 1:45-2:30/500 meters
Rest 1:00
METCON
2000m Row (Time)
RX
For time:
2,000-m row
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
1,600-m row
SKILL WORK
2 sets:
1:00 plank hold
50 Russian twists
COOL DOWN
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
CrossFit Montgomery – CF
Metcon (Time)
Buy in: 5 Rope Climbs
-then-
20 burpees
50 sit-ups
20 left-arm DB snatches
20 right-arm DB snatches
1250/1000 AAB or 400m Run
50 single-arm overhead DB lunges
1250/1000 AAB or 400m Run
20 left-arm DB snatches
20 right-arm DB snatches
50 sit-ups
20 burpees
Cash out: 5 Rope Climbs
– Use one dumbbell
RX – 50/35lbs
INT – 35/25lbs
BEG – 25/15LBS
– Switch arms on the lunges as needed
CrossFit Montgomery – CF
GENERAL WARMUP
JUMP-ROPE PREP | 4:00
1 round:
:20 single-unders
:20 single-unders jog in place
:20 single-unders jump front to back
:20 single-unders jump side-to-side
:20 single-unders jumping lunges
:20 single-unders left leg
:20 single-unders right leg
– Rest :10 between movements.
RACK POSITION | 6:00
1 set:
:20 back rack elbow raise, right arm
:20 back rack elbow raise, left arm
:20 back rack alternating elbow raises
:20 back rack elbow raises, both elbows
10 back squats with elbows high in the back rack
Move bar to the front rack and attempt to get as many fingers on the bar as possible.
Lead athletes through the first set and then let them move through the last 3 on their own for a total of 12 reps.
2 sets:
2-inch front squat + pull elbows up before standing
4-inch front squat + pull elbows up before standing
6-inch front squat + pull elbows up before standing
SPECIFIC WARMUP
LIFTING COMPLEX | 8:00
6 deadlifts Setup:
6 deadlifts to mid-thigh
6 deadlift and shrugs
6 hang muscle cleans
6 hang power cleans
6 front squats
LOAD UP
3 sets:
3 deadlifts
3 hang power cleans
3 front squats
– Build to workout weight.
METCON
Metcon (Time)
RX
For time:
9-7-5:
Deadlifts (125/185 lb)
Hang power cleans
Front squats
INTERMEDIATE
For time:
9-7-5:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
BEGINNER
For time:
9-7-5:
Deadlifts (55/75 lb)
Hang power cleans
Front squats
SKILL WORK
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.
COOL DOWN
1:00 foam roll quadriceps/leg
1:00 foam roll hamstrings/leg