CrossFit Montgomery

CrossFit Montgomery – CF

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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

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

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

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN