Category: Workouts

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

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

200-meter run

10 alternating Spiderman stretches

10 alternating plank reach-throughs

10 alternating single-leg V-ups

10 bear crawl steps

10 scap pull-ups

SKILL WORK

WALL WALK | 6:00

:30 shoulder taps Rigid body position.

:30 shoulder taps in pike Legs straight and hips stacked close to shoulders.

:30 partial wall walks Arms press into the ground hard.

1:00 wall walks or inchworms

On a 10:00 clock:

Freestanding handstand practice

SPECIFIC WARMUP

TOES-TO-BAR | 8:00

Setup

Kip swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

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

Toes-to-bar

WORKOUT PREP

2 rounds:

3 toes-to-bars

2 wall walks

– Use workout variations.

– Practice quick transitions from one movement to the next.

METCON

Metcon (AMRAP – Reps)

RX

AMRAP 10:

3-6-9-12… etc.

Toes-to-bars

1-2-3-4… etc.

Wall walks

INTERMEDIATE

AMRAP 10:

2-4-6-8-10-12… etc.

Toes-to-bars

1-1-2-2-3-3.. etc.

Wall walks

BEGINNER

AMRAP 10:

3-6-9-12… etc.

Hanging knee raises

1-2-3-4… etc.

Inchworm + push-ups

COOL DOWN

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

20 jumping jacks

10 wide stance good mornings

10 shoulder presses

5 box step-overs

5 box jump-overs

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL | 5:00

5 sumo deadlifts

5 sumo deadlift + shrugs

5 sumo deadlift high pulls

10 barbell sumo deadlift high pulls

PUSH PRESS | 5:00

3 dip and holds

5 dip-drives, fast

5 push presses

10 push presses

SKILL WORK

Push Press (5 rep )

On a 10:00 clock:

– Build to a heavy set of 5 reps.

MINI ROUND

1 set:

5 sumo deadlift high pulls

5 push presses

5 box jump-overs

1 set:

10 sumo deadlift high pulls

– Rest :10.

10 push presses

– Rest :10.

10 box jump-overs

Metcon

Metcon (Time)

RX

7 rounds for time:

7 sumo deadlift high pulls (65/95 lb)

7 push presses

7 box jump-overs (24/30 in)

INTERMEDIATE

7 rounds for time:

7 sumo deadlift high pulls (55/75 lb)

7 push presses

7 box jump-overs (20/24 in)

BEGINNER

7 rounds for time:

5 sumo deadlift high pulls (35/45 lb)

5 push presses

5 box step-overs (20 in)

COOL DOWN

1:00 foam roll upper back

1:00 foam roll quadriceps

1:00 foam roll calves

CrossFit Montgomery – CF

GENERAL WARMUP

25-ft down and back:

Shuttle run

High knees

Butt kicks

Broad jump

Spiderman stretch

High knees

Crab walk

SPECIFIC WARMUP

1 set:

200-meter run

METCON

Metcon (Time)

RX

4 rounds for time:

Run 800 m

– Rest 3:00 between rounds.

INTERMEDIATE

Same as Rx’d

BEGINNER

4 rounds for time:

Run 600 m

– Rest 3:00 between rounds.

SKILL WORK

Accumulate:

30 GHD back extensions

– Rest as needed.

COOL DOWN

2 sets:

:30 calf stretch/leg

:30 standing pike stretch

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:20 jumping jacks

5 inchworms

10 Samson stretch lunges

10 ring rows

1 set:

:20 jumping jacks

5 inchworms

10 alternating Cossack squats

10 challenging ring rows

– Walk the feet forward to increase the difficulty of the row.

SPECIFIC WARMUP

AIR SQUAT | 5:00

3 sets:

:30 squat therapy

:30 rest

PUSH-UP | 3:00

1 set:

5 tempo push-ups (:02 down)

10 push-ups

PULL-UP | 6:00

3 kip swings + 3 kips

2 kip swings + 1 pull-up

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

2 x 3 kipping pull-ups

MINI ROUND

1 round of Cindy

– Athletes perform a round at their intended scaling level.

METCON

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

COOL DOWN

1:00 couch stretch/leg

1:00 banded lat stretch/arm

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 alternating step-ups

10 slow calf raises

1:00 single-under practice

1 set:

:20 Samson stretch/leg

:30 single-single-double

5 kettlebell windmills/arm

1 set:

:20 Cossack squat stretch/leg

1:00 double-under practice

5 kettlebell windmills/arm

SPECIFIC WARMUP

TURKISH GET-UP | 8:00

2 Turkish get-up initiations

2 Turkish get-up initiations + hip heist

2 Turkish get-ups

SKILL WORK

4 sets:

6 alternating Turkish get-ups

– Rest 1:00 between sets.

– Use a single dumbbell.

WORKOUT PREP

1 set:

6 single-dumbbell alternating step-ups

10 double-unders

6 double-dumbbell alternating step-ups

1 set:

20 double-unders

12 unbroken alternating dumbbell step-ups

METCON

Metcon (Time)

RX

For time:

80 DB box step-ups (20/24 in) (35/50 lb)

– Every minute on the minute, starting at :00, perform 20 double-unders.

INTERMEDIATE

For time:

80 DB box set-ups (20/24 in) (25/35 lb)

– Every minute on the minute, starting at :00, perform 10 double-unders.

BEGINNER

For time:

60 DB box set-ups (12/20 in) (10/15 lb)

– Every minute on the minute, starting at :00, perform 20 single-unders.
– Use two dumbbells.

COOL DOWN

1 set:

1:00 lacrosse ball foot/side

1:00 standing pike stretch

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

2:00 slow run, bike, row, or ski

3 rounds:

10 PVC pass-throughs

10 PVC good mornings

10 PVC muscle cleans

10 PVC front squats

10 scap pull-ups

SPECIFIC WARMUP

LOW BAR MUSCLE-UP DRILL | 8:00

Bar height

Grip width

Foot placement

Starting position

Execution

3 sets:

2-3 low bar muscle-up turnovers

– Rest while partner works.

BAR MUSCLE-UP | 6:00

5 kip swings

5 kipping pull-ups

2 x climbing pull-up drill

2 x 1-3 bar muscle-ups

HANG SQUAT CLEAN | 6:00

8 hang deadlift and shrugs (mid-thigh)

8 hang muscle cleans

8 front squats

8 hang squat cleans

LOAD UP

3-4 sets:

3 hang squat cleans

– Rest 1:00 between sets.

MINI ROUND

1 set:

3 hang squat cleans

2 bar muscle-ups

– Use workout load and movement variation.

WORKOUT

Metcon (Time)

RX

6 rounds for time:

9 hang squat cleans (105/155 lb)

6 bar muscle-ups

INTERMEDIATE

6 rounds for time:

9 hang squat cleans (75/115 lb)

2 bar muscle-ups

– Bar muscle-ups can be singles.

BEGINNER

6 rounds for time:

9 hang power cleans (55/75 lb)

6 jumping chest-to-bar pull-ups

COOL DOWN

1:00 couch stretch/side

1:00 straddle stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:40 row (maintain tall posture)

10 alternating scorpion stretches

1 set:

:40 row (return the arms before your knees bend)

5-10 knee push-ups

1 set:

:20 row (increase stroke rate)

5 tempo push-ups

1 set:

:20 row (drive harder through your heels)

5-10 push-ups

SPECIFIC WARMUP

SKILL WORK

Hanging knee raises

Knee partial skin the cats, torso to parallel

Low-ring partial skin the cats

Low-ring skin the cats

High ring skin the cats

EMOM 8:

:30 skin the cat practice

:30 rest

MINI ROUND

2 sets:

8/10-calorie row

5-10 push-ups

– Rest 1:00-2:00 between sets.

WORKOUT

Metcon (5 Rounds for reps)

RX

5 rounds:

:30 row

:30 push-ups

Rest 2:00

INTERMEDIATE

Same as Rx’d

BEGINNER

5 rounds:

:30 row

:30 hand-elevated push-ups

Rest 2:00
– Score is total calories and push-up reps.

– Enter the total of calories and push-ups each round.

COOL DOWN

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

CrossFit Montgomery – CF

GENERAL WARMUP

400-meter run (easy pace)

25 feet 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 sets:

10 alternating scorpion stretches

10 alternating walking lunges

10 alternating shoo the turtles

400-meter run (fast/stride)

SPECIFIC WARMUP

LOAD UP

3 sets:

10 dumbbell front rack lunges

100-meter jog

METCON

Metcon (Time)

RX

800-m run

36 dumbbell front rack lunges (35/50 lb)

600-m run

24 dumbbell front rack lunges

400-m run

12 dumbbell front rack lunges

200-m run

INTERMEDIATE

800-m run

36 dumbbell front rack lunges (20/35 lb)

600-m run

24 dumbbell front rack lunges

400-m run

12 dumbbell front rack lunges

200-m run

BEGINNER

400-m run

24 dumbbell front rack lunges (10/15 lb)

400-m run

12 dumbbell front rack lunges

200-m run

6 dumbbell front rack lunges

200-m run
– Use two DBs.

COOL DOWN

200-meter walk

1:00 hamstring stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SKILL WORK

EMOM 9:

3 single-arm dumbbell overhead squats, left arm

3 single-arm dumbbell overhead squats, right arm

– Use workout weight or lighter if needed.

SPECIFIC WARMUP

DEVILS PRESS | 5:00

4 dumbbell deadlifts

3 dumbbell burpee deadlifts

4 dumbbell burpee cleans

3 devils presses

3 devils presses, workout weight

LEGLESS ROPE CLIMB | 7:00

Strict pull-up or ring row

Pull-to-stand

Foot hook

Rope climb Use the legs to help climb the rope.

Legless rope climb

MINI ROUND

1 legless rope climb

3 devils presses

– Use workout variation and load.

METCON

Metcon (AMRAP – Reps)

RX

EMOM 12:

Odd min | 2 legless rope climbs

Even min | Max-reps devils presses (20/35 lb)

INTERMEDIATE

EMOM 12:

Odd min | 1 rope climb

Even min | Max-reps devils presses (15/25 lb)

BEGINNER

EMOM 12:

Odd min | 4 pull-to-stands

Even min | Max-reps devils presses (10/15 lb)
Score = total Devils Presses

COOL DOWN

1:00 scorpion stretch/side

1:00 child’s pose stretch