Category: Workouts

CrossFit Montgomery – CF

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

CrossFit Montgomery – CF

GENERAL WARMUP

PVC SWITCH WARM-UP GAME | 8:00

Athletes stand in a circle, and each athlete holds a PVC upright.

Coach calls “left” or “right,” and athletes rotate to the next PVC.

Object: ensure the PVCs do not fall as the athletes rotate.

The group must do penalty reps if an athlete drops a PVC or falls.

Penalty movements:

10 burpees

10 PVC pass throughs

10 PVC good mornings

10 PVC deadlifts

SPECIFIC WARMUP

DOUBLE-UNDER | 4:00

10 power jumps

5 wrist flicks

5 double wrist flicks

10 jump + double wrist flicks

5 single-single-doubles

DEADLIFT | 7:00

5 deadlift lowers to the knees

5 deadlift negatives

5 deadlifts to the knees

10 deadlifts

BUILD-UP

5 sets:

5 deadlifts

– Build in load to workout weight.

MINI ROUND

1 round:

7 double-unders

5 burpees

5 deadlifts

– Use workout movement variations and deadlift load.

METCON

Metcon (7 Rounds for reps)

RX

7 x 1:00 rounds of:

21 double-unders

7 burpees

Max-reps deadlifts (225/315 lb)

– Rest 2:00 between rounds.

INTERMEDIATE

7 x 1:00 rounds of:

15 double-unders

5 burpees

Max-reps deadlifts (185/225 lb)

– Rest 2:00 between rounds.

BEGINNER

7 x 1:00 rounds of:

21 single-unders

3 burpees

Max-reps deadlifts (95/135 lb)

– Rest 2:00 between rounds.

COOL DOWN

1 set:

1:00 foam roll glutes/side

1:00 seated pike stretch

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 ring rows

10 knee push-ups

10 air squats to a medicine ball

1 set:

5 scap pull-ups

5 push-ups

5 medicine-ball front squats

– Hold the bottom of each squat for :01.

2 sets:

1-5 strict or foot-assisted pull-ups

1-5 hand-release push-ups

8 wall-ball shots

SPECIFIC WARMUP

STRICT MUSCLE-UP | 13:00

Ring support

Ring support + ring dip

Floor muscle-up transition

Floor muscle-up transition + ring dip

Increase difficulty

High ring muscle-ups

MINI ROUND

1 set:

10 wall-ball shots

1-2 strict muscle-ups, low-ring transitions, or foot-assisted pull-ups and dips

METCON

Metcon (Time)

RX

For time:

50-40-30

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

5-4-3

Strict muscle-ups

INTERMEDIATE

For time:

50-40-30

Wall-ball shots (10/14 lb) (9/10 ft)

5-4-3

Low-ring muscle-up transitions

BEGINNER

For time:

30-20-10

Wall-ball shots (8/10 lb) (9/10 ft)

5-4-3

Foot-assisted strict pull-ups

Foot-assisted strict ring dips

SKILL WORK

Metcon (Checkmark)

1 set:

30 V-ups

40 tuck-ups

50 hollow rocks
Beginner: 10-20-30

Intermediate: 20-30-40

Advanced: Rx’d

COOL DOWN

2 sets:

1:00 saddle stretch

1:00 child’s pose stretch

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets with a partner:

:30 med-ball chest passes

:30 med-ball underhand tosses

:30 med-ball side passes/side

:30 med-ball squat + throw

– Rest :20 between sets.

SPECIFIC WARMUP

POWER CLEAN | 10:00

10 high hang muscle cleans

10 high hang power cleans

5 deadlift-shrugs

10 power cleans

10 power cleans

BUILD-UP

EMOM 5:

2-3 unbroken power cleans

– Build to 60-70% of 1-rep-max power clean.

HEAVY DAY

RX

For load:

3-3-3-3-3-3-3

Power clean

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Power Clean ( 3-3-3-3-3-3-3)

Lift once every 3:00.

Unbroken sets of 3.

Build to a 3-rep-max.

Start between 60-70% of 1-rep-max clean.

SKILL WORK

Power Clean (1:00 max-rep power cleans
)

– Use 75% of your heaviest set of the day.

COOL DOWN

2 sets:

:30 double-forearm stretch

:30 pigeon stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

200-meter jog

10 single-unders

10 alternating Spiderman + reaches

5 push-ups to downward dog

10 box step-ups

10 single-unders

10 alternating Samson lunges

5 push-ups to downward dog

10 box jumps

10 single-unders

10 alternating scorpion stretches

5 push-ups to downward dog

10 box jump-overs

200-meter run

SKILL WORK

EMOM 6:

:15 jump rope skill practice

– Athlete’s choice of jump rope skill.

SPECIFIC WARMUP

KIPPING PULL-UP | 9:00

Position on the pull-up bar

Kip swings

2 kip swings + 1 kip

2 kip swings + 1 pull-up

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

Multiple pull-ups

WORKOUT PREP

2 rounds:

5 box jump-overs

5 push-ups

5 pull-ups

– Use workout variations.

– Step down from the box.

WORKOUT

Metcon (Time)

RX

5 rounds for time:

20 box jump-overs (20/24 in)

20 push-ups

20 pull-ups

INTERMEDIATE

4 rounds for time:

20 box jump-overs (20/24 in)

20 push-ups

15 pull-ups

BEGINNER

3-4 rounds for time:

15 box jump-overs (12/20 in)

15 hand-elevated push-ups

15 ring rows

COOL DOWN

1 set:

1:00 foam roll calves/side

1:00 standing calf stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:30 jumping jacks

10 dumbbell Romanian deadlifts

10 dumbbell goblet squats

5 single-arm dumbbell shoulder presses/arm

1 set:

:30 up-downs

10 dumbbell bent-over rows/arm

5 single-arm dumbbell thrusters/arm

5 dumbbell windmills/arm

2 set:

:30 burpees

5 dumbbell complexes/arm

– 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill.

SPECIFIC WARMUP

POWER SNATCH | 10:00

Setup

6 deadlift-shrugs

6 muscle snatches

6 overhead squats

6 hang power snatches

6 power snatches

LOAD UP

2 sets:

5 thrusters

5 power snatches

– Each set should be unbroken.

– Rest 1:00 between sets.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

As many rounds as possible in 10 minutes of:

10 thrusters (85/115 lb)

10 power snatches

INTERMEDIATE

As many rounds as possible in 10 minutes of:

10 thrusters (55/75 lb)

10 power snatches

BEGINNER

As many rounds as possible in 10 minutes of:

7 thrusters (35/45 lb)

7 hang power snatches

COOL DOWN

1 set:

1:30 foam roll quads

1:00 couch stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 jumping jacks

10 air squats

10 push-ups

1 set:

10 box step-ups

10 wall-ball front squats

10 up-downs

1 set:

10 box jump-overs

10 wall-ball push presses

5 burpees

MINI ROUND

1 round:

10 wall-ball shots

10 lateral burpee box jump-overs

– Use workout loads and movement variations.

WORKOUT

24.2 Qualifier (Time)

RX

3 rounds for time:

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

50 lateral burpee box jump-overs (20/24 in)

Time CAP: 20:00

INTERMEDIATE

3 rounds for time:

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

50 lateral burpee box jump-overs (20/24 in)

Time CAP: 20:00

BEGINNER

3 rounds for time:

20 wall-ball shots (6/10 lb) (9/10 ft)

20 lateral burpee box step-overs (12/20 in)

Time CAP: 20:00

COOL DOWN

2 sets:

:30 frog stretch

:30 couch stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 pulls on the rower (easy pace)

5 elbow-to-instep/leg

10 box step-ups

1 set:

10 pulls on the rower (moderate pace)

5 jumping air squats

10 dumbbell box step-ups

1 set:

10 pulls on the rower (fast pace)

5 up-downs

10 dumbbell box step-ups

SPECIFIC WARMUP

POWER SNATCH | 6:00

Setup

4 deadlift-shrugs

4 muscle snatches

4 hang power snatches

4 power snatches

4 power snatches, workout load

MINI ROUND

2 sets:

:20 snatches (workout weight)

:20 rowing for calories

:20 dumbbell box step-ups (workout weight/height)

– Use workout load.

– No rest between movements, rest 1:00 between sets.

WORKOUT

24.1 Qualifer (AMRAP – Reps)

RX

4 rounds for max reps:

1 minute of snatches (85/135 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (35/50 lb) (20/20 in)

1 minute of rest

INTERMEDIATE

4 rounds for max reps:

1 minute of snatches (75/115 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (20/35 lb) (20/20 in)

1 minute of rest

BEGINNER

4 rounds for max reps:

1 minute of snatches (35/45 lb)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (10/15 lb) (12/20 in)

1 minute of rest

COOL DOWN

1 set:

1:00 double-forearm stretch

1:00 seated hamstring stretch

CrossFit Montgomery – CF

GENERAL WARMUP

RUN WARM-UP | 3:00

1 set:

400-meter run

Suggested penalty movements:

20 mountain climbers

5 burpees

20 jumping jacks

10 air squats

DYNAMIC WARM-UP | 2:00

1 set:

5 elbow-to-instep/side

20 alternating shoo the turtles

SPECIFIC WARMUP

KETTLEBELL SWING | 6:00

10 kettlebell deadlifts

10 Russian kettlebell swings

5 kettlebell swings

8 kettlebell swings

SINGLE-KETTLEBELL FARMERS CARRY | 3:00

1 set:

50-meter single-kettlebell farmers carry

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

400-m run

25 KB swings (53/70 lb)

200-m single-KB farmers carry

INTERMEDIATE

AMRAP 20:

400-m run

50 KB swings (35/53 lb)

200-m single-KB farmers carry

BEGINNER

AMRAP 20:

200-m run

30 KB swings (18/26 lb)

200-m single-KB farmers carry

COOL DOWN

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

SPECIFIC WARMUP

SKILL WORK | 8:00

10 plank shoulder taps

10 pike shoulder taps

Handstand shoulder taps

Accumulate:

40 alternating shoulder taps

– Advanced: Wall-facing handstand shoulder taps

– Intermediate: Pike shoulder taps

– Beginner: Plank shoulder taps

TOES-TO-BAR | 7:00

:15 kip swings

5 kipping leg raises, hip-level

5 kipping leg raises, eye-level or toes-to-bar

5 kipping knee raises, hip level

5 toes-to-bars

MINI ROUND

1 set:

10 toes-to-bars

4 wall walks

WORKOUT

Metcon (Time)

RX

3 rounds for time:

30 toes-to-bars

10 wall walks

INTERMEDIATE

3 rounds for time:

30 knees-to-armpits

8 wall walks

BEGINNER

3 rounds for time with a partner:

30 hanging knee raises

8 inch worms

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side