CrossFit Montgomery

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

CrossFit Montgomery – CF

View Public Whiteboard

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

CrossFit Montgomery – CF

View Public Whiteboard

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

CrossFit Montgomery – CF

View Public Whiteboard

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

CrossFit Montgomery – CF

View Public Whiteboard

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

CrossFit Montgomery – CF

View Public Whiteboard

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

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

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.

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.

CrossFit Montgomery – CF

View Public Whiteboard

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