CrossFit Montgomery – CF
Metcon (Time)
3 Rounds (with a Partner):
100 Squats (45/35 lbs)
90 Calories
80 Sit-ups
– One partner works while the other rests.
Categories
Category: Workouts
CrossFit Montgomery – CF
GENERAL WARMUP
1 round:
2:00 row, bike, or ski
On a 6:00 clock:
20 jumping jacks
10 single-arm dumbbell presses/arm
10 scap pull-ups
5 burpees
SPECIFIC WARMUP
Chest-to-bar pull-up | 6:00
5 kip swings + 3 kips
5 kipping pull-ups
3 chest-to-bar pull-ups
3-6 chest-to-bar pull-ups
Handstand walk | 10:00
10 alternating pike shoulder taps
10 alternating handstand shoulder taps
10 wall-facing handstand shoulder taps
5:00 handstand walk practice
WORKOUT PREP
:30 of handstand walking or plank/pike shoulder taps
5 unbroken chest-to-bar pull-ups
– Use workout variations.
WORKOUT
Metcon (Time)
rx
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
Score:
Total time
intermediate
5 rounds for time:
10 pull-ups
20 handstand shoulder taps
BEGINNER
5 rounds for time:
10 jumping pull-ups
5 inchworms
COOL DOWN
1 set:
200-meter recovery walk
2 sets:
1:00 foam roll upper back
:30 cat-cow
:30 standing pike stretch
CrossFit Montgomery – CF
GENERAL WARMUP
1 round:
2:00 row, bike, or ski
On a 6:00 clock:
20 jumping jacks
10 single-arm dumbbell presses/arm
10 scap pull-ups
5 burpees
SPECIFIC WARMUP
Chest-to-bar pull-up | 6:00
5 kip swings + 3 kips
5 kipping pull-ups
3 chest-to-bar pull-ups
3-6 chest-to-bar pull-ups
Handstand walk | 10:00
10 alternating pike shoulder taps
10 alternating handstand shoulder taps
10 wall-facing handstand shoulder taps
5:00 handstand walk practice
WORKOUT PREP
:30 of handstand walking or plank/pike shoulder taps
5 unbroken chest-to-bar pull-ups
– Use workout variations.
WORKOUT
Metcon (Time)
rx
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
Score:
Total time
intermediate
5 rounds for time:
10 pull-ups
20 handstand shoulder taps
BEGINNER
5 rounds for time:
10 jumping pull-ups
5 inchworms
COOL DOWN
1 set:
200-meter recovery walk
2 sets:
1:00 foam roll upper back
:30 cat-cow
:30 standing pike stretch
CrossFit Montgomery – CF
GENERAL WARMUP
1 round:
2:00 row, bike, or ski
On a 6:00 clock:
20 jumping jacks
10 single-arm dumbbell presses/arm
10 scap pull-ups
5 burpees
SPECIFIC WARMUP
Chest-to-bar pull-up | 6:00
5 kip swings + 3 kips
5 kipping pull-ups
3 chest-to-bar pull-ups
3-6 chest-to-bar pull-ups
Handstand walk | 10:00
10 alternating pike shoulder taps
10 alternating handstand shoulder taps
10 wall-facing handstand shoulder taps
5:00 handstand walk practice
WORKOUT PREP
:30 of handstand walking or plank/pike shoulder taps
5 unbroken chest-to-bar pull-ups
– Use workout variations.
WORKOUT
Metcon (Time)
rx
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
Score:
Total time
intermediate
5 rounds for time:
10 pull-ups
20 handstand shoulder taps
BEGINNER
5 rounds for time:
10 jumping pull-ups
5 inchworms
COOL DOWN
1 set:
200-meter recovery walk
2 sets:
1:00 foam roll upper back
:30 cat-cow
:30 standing pike stretch
CrossFit Montgomery – CF
GENERAL WARMUP
1 round:
2:00 row, bike, or ski
On a 6:00 clock:
20 jumping jacks
10 single-arm dumbbell presses/arm
10 scap pull-ups
5 burpees
SPECIFIC WARMUP
Chest-to-bar pull-up | 6:00
5 kip swings + 3 kips
5 kipping pull-ups
3 chest-to-bar pull-ups
3-6 chest-to-bar pull-ups
Handstand walk | 10:00
10 alternating pike shoulder taps
10 alternating handstand shoulder taps
10 wall-facing handstand shoulder taps
5:00 handstand walk practice
WORKOUT PREP
:30 of handstand walking or plank/pike shoulder taps
5 unbroken chest-to-bar pull-ups
– Use workout variations.
WORKOUT
Metcon (Time)
rx
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
Score:
Total time
intermediate
5 rounds for time:
10 pull-ups
20 handstand shoulder taps
BEGINNER
5 rounds for time:
10 jumping pull-ups
5 inchworms
COOL DOWN
1 set:
200-meter recovery walk
2 sets:
1:00 foam roll upper back
:30 cat-cow
:30 standing pike stretch
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
20 jumping jacks
30 alternating mountain climbers
10 PVC pass-throughs
5 elbow-to-instep/leg
10 calf stretches/leg
10 counterbalance plate squats
SPECIFIC WARMUP
Snatch | 10:00
:20 setup hold Setup
6 deadlifts to mid-thigh Constant torso angle
6 deadlift-shrugs Timing
6 muscle snatches Bar path
6 overhead squats Active shoulders
6 hang power snatches Hip extension
6 power snatches Tempo
6 squat snatches
SKILL WORK
Snatch (10:00 clock:
Find a heavy 1-rep snatch)
MINI ROUND
200-meter run
2 snatches
– Use workout weight.
WORKOUT
Metcon (AMRAP – Reps)
RX
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
INTERMEDIATE
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
BENINNER
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
COOL DOWN
2 sets:
1:00 foam roll upper back
:30 standing pike stretch
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
20 jumping jacks
30 alternating mountain climbers
10 PVC pass-throughs
5 elbow-to-instep/leg
10 calf stretches/leg
10 counterbalance plate squats
SPECIFIC WARMUP
Snatch | 10:00
:20 setup hold Setup
6 deadlifts to mid-thigh Constant torso angle
6 deadlift-shrugs Timing
6 muscle snatches Bar path
6 overhead squats Active shoulders
6 hang power snatches Hip extension
6 power snatches Tempo
6 squat snatches
SKILL WORK
Snatch (10:00 clock:
Find a heavy 1-rep snatch)
MINI ROUND
200-meter run
2 snatches
– Use workout weight.
WORKOUT
Metcon (AMRAP – Reps)
RX
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
INTERMEDIATE
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
BENINNER
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
COOL DOWN
2 sets:
1:00 foam roll upper back
:30 standing pike stretch
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
20 jumping jacks
30 alternating mountain climbers
10 PVC pass-throughs
5 elbow-to-instep/leg
10 calf stretches/leg
10 counterbalance plate squats
SPECIFIC WARMUP
Snatch | 10:00
:20 setup hold Setup
6 deadlifts to mid-thigh Constant torso angle
6 deadlift-shrugs Timing
6 muscle snatches Bar path
6 overhead squats Active shoulders
6 hang power snatches Hip extension
6 power snatches Tempo
6 squat snatches
SKILL WORK
Snatch (10:00 clock:
Find a heavy 1-rep snatch)
MINI ROUND
200-meter run
2 snatches
– Use workout weight.
WORKOUT
Metcon (AMRAP – Reps)
RX
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
INTERMEDIATE
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
BENINNER
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
COOL DOWN
2 sets:
1:00 foam roll upper back
:30 standing pike stretch