CrossFit Montgomery

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

5 inchworm to push-up + down dog

10 PVC pass-throughs

5 inchworm to push-up + down dog

10 PVC around-the-worlds

5 inchworm to push-up + down dog

10 PVC snatch grip behind-the-neck presses

SPECIFIC WARMUP

Hang power snatch | 9:00

7 high hang shrugs

7 hang muscle snatches

7 snatch drops

7 hang power snatches

LOAD UP

3 sets:

3 hang power snatches

– Rest :60-:90 between sets.

– Build to 40-45% of your best power snatch, or a weight that feels moderately light.

WORKOUT

Hang Power Snatch (10 X 3)

3 hang power snatches

– Lift every 2:00.

– Build in load if technique allows.

SKILL WORK

8 sets:

:20 plank hold

:10 rest

COOL DOWN

1:00 cobra stretch

:30 foam roll lats/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 sets:

5 inchworm to push-up + down dog

10 PVC pass-throughs

5 inchworm to push-up + down dog

10 PVC around-the-worlds

5 inchworm to push-up + down dog

10 PVC snatch grip behind-the-neck presses

SPECIFIC WARMUP

Hang power snatch | 9:00

7 high hang shrugs

7 hang muscle snatches

7 snatch drops

7 hang power snatches

LOAD UP

3 sets:

3 hang power snatches

– Rest :60-:90 between sets.

– Build to 40-45% of your best power snatch, or a weight that feels moderately light.

WORKOUT

Hang Power Snatch (10 X 3)

3 hang power snatches

– Lift every 2:00.

– Build in load if technique allows.

SKILL WORK

8 sets:

:20 plank hold

:10 rest

COOL DOWN

1:00 cobra stretch

:30 foam roll lats/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

1:00 row

:30 mountain climbers

10 single-leg dumbbell deadlifts

5 single-arm dumbbell shoulder presses/arm

:30 up-downs

10 single-arm dumbbell bent over rows

5 dumbbell windmills/arm

:30 burpees

SPECIFIC WARMUP

Rowing | 6:00

2 sets x :20 fast pull, slow return

2 sets x :20 upright torso

2 sets x :20 level hands

MINI ROUND

On a 1:00 clock:

5 burpees over the rower

Max-calorie row in the remaining time

WORKOUT

Metcon (6 Rounds for calories)

rx

Every 2:00 for 6 rounds:

15 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

intermediate

Every 2:00 for 6 rounds:

10 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

beginner

Every 2:00 for 6 rounds:

8 burpees

Max-cal row

– Rest 2:00 between rounds.

COOL DOWN

Accumulate:

:30 figure-4 stretch/side

:30 standing calf stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

1:00 row

:30 mountain climbers

10 single-leg dumbbell deadlifts

5 single-arm dumbbell shoulder presses/arm

:30 up-downs

10 single-arm dumbbell bent over rows

5 dumbbell windmills/arm

:30 burpees

SPECIFIC WARMUP

Rowing | 6:00

2 sets x :20 fast pull, slow return

2 sets x :20 upright torso

2 sets x :20 level hands

MINI ROUND

On a 1:00 clock:

5 burpees over the rower

Max-calorie row in the remaining time

WORKOUT

Metcon (6 Rounds for calories)

rx

Every 2:00 for 6 rounds:

15 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

intermediate

Every 2:00 for 6 rounds:

10 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

beginner

Every 2:00 for 6 rounds:

8 burpees

Max-cal row

– Rest 2:00 between rounds.

COOL DOWN

Accumulate:

:30 figure-4 stretch/side

:30 standing calf stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

1:00 row

:30 mountain climbers

10 single-leg dumbbell deadlifts

5 single-arm dumbbell shoulder presses/arm

:30 up-downs

10 single-arm dumbbell bent over rows

5 dumbbell windmills/arm

:30 burpees

SPECIFIC WARMUP

Rowing | 6:00

2 sets x :20 fast pull, slow return

2 sets x :20 upright torso

2 sets x :20 level hands

MINI ROUND

On a 1:00 clock:

5 burpees over the rower

Max-calorie row in the remaining time

WORKOUT

Metcon (6 Rounds for calories)

rx

Every 2:00 for 6 rounds:

15 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

intermediate

Every 2:00 for 6 rounds:

10 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

beginner

Every 2:00 for 6 rounds:

8 burpees

Max-cal row

– Rest 2:00 between rounds.

COOL DOWN

Accumulate:

:30 figure-4 stretch/side

:30 standing calf stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

1:00 row

:30 mountain climbers

10 single-leg dumbbell deadlifts

5 single-arm dumbbell shoulder presses/arm

:30 up-downs

10 single-arm dumbbell bent over rows

5 dumbbell windmills/arm

:30 burpees

SPECIFIC WARMUP

Rowing | 6:00

2 sets x :20 fast pull, slow return

2 sets x :20 upright torso

2 sets x :20 level hands

MINI ROUND

On a 1:00 clock:

5 burpees over the rower

Max-calorie row in the remaining time

WORKOUT

Metcon (6 Rounds for calories)

rx

Every 2:00 for 6 rounds:

15 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

intermediate

Every 2:00 for 6 rounds:

10 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

beginner

Every 2:00 for 6 rounds:

8 burpees

Max-cal row

– Rest 2:00 between rounds.

COOL DOWN

Accumulate:

:30 figure-4 stretch/side

:30 standing calf stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

1:00 row

:30 mountain climbers

10 single-leg dumbbell deadlifts

5 single-arm dumbbell shoulder presses/arm

:30 up-downs

10 single-arm dumbbell bent over rows

5 dumbbell windmills/arm

:30 burpees

SPECIFIC WARMUP

Rowing | 6:00

2 sets x :20 fast pull, slow return

2 sets x :20 upright torso

2 sets x :20 level hands

MINI ROUND

On a 1:00 clock:

5 burpees over the rower

Max-calorie row in the remaining time

WORKOUT

Metcon (60 Rounds for calories)

rx

Every 2:00 for 6 rounds:

15 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

intermediate

Every 2:00 for 6 rounds:

10 burpees over the rower

Max-cal row

– Rest 2:00 between rounds.

beginner

Every 2:00 for 6 rounds:

8 burpees

Max-cal row

– Rest 2:00 between rounds.

COOL DOWN

Accumulate:

:30 figure-4 stretch/side

:30 standing calf stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

:20 cat cows

:20 bird dogs

:20 kettlebell deadlifts

5 x [2 shoulder taps + 1 push-up]

1 set:

:20 Superman hold

:20 hollow rocks

:20 Russian kettlebell swings

5 inchworms

1 set:

:20 kip swings

:20 kettlebell swings

5 inchworm + push-ups

SPECIFIC WARMUP

Handstand push-up | 6:00

:10-:20 handstand hold

2 handstand push-up negatives

:10-:20 headstand hold

1:00 handstand push-ups

Muscle-up | 12:00

:10 ring support hold

3 ring dips

5 false grip ring rows

5 muscle-up transitions

EMOM 5:

1-2 muscle-ups or low-ring transitions

WORKOUT

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
INTERMEDIATE

AMRAP 20:

2 kipping pull-ups

2 ring dips

4 pike handstand push-ups from a box

8 KB swings (35/53 lb)

BEGINNER

AMRAP 8:

150-m row

2 ring rows

4 hand-elevated push-ups

8 KB swings (18/26 lb)

Rest 4:00

AMRAP 8:

150-m row

2 ring rows

4 hand-elevated push-ups

8 KB swings (18/26 lb)

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm