CrossFit Montgomery

CrossFit Montgomery – CF

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GENERAL WARMUP

CONDITIONING WARM-UP | 4:00

1 set:

2:00 run, bike, row, or ski

1 set:

10 banded squats

10 banded monster walk steps

10 banded pull-downs

BARBELL WARM-UP | 4:00

1 set:

10 Romanian deadlifts

10 hang muscle cleans

5 pause front squats

5 front squats

5 shoulder presses

5 push presses

SPECIFIC WARMUP

CLEAN | 8:00

6 deadlift-shrugs

6 power cleans

6 hang squat cleans

6 squat cleans

6 squat cleans

SPLIT JERK | 5:00

:30 split stance hold (hands overhead)

6 jump and land in split

6 split jerks

BUILD-UP

3 sets:

3 squat cleans

1 jerk

HEAVY DAY

Complex 3 Squat Cleans + 1 Jerk (Weight)

RX

5 sets of the complex for load:

3 squat cleans

1 jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets of the complex:

3 power cleans

2 front squats

2 shoulder-to-overheads

COOL DOWN

1:00 pigeon pose/side

1:00 foam roll upper back

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

1 round:

:20 Samson stretch/leg

10 hollow rocks

10 box step-overs

:10 ring support hold

5 ring rows

1 round:

:20 Samson stretch/leg

10 hollow rocks

10 box step-overs

10 push-ups

5 foot-elevated ring rows

1 round:

:20 Samson stretch/leg

10 V-ups

10 jump-overs

5-10 ring dips

3 pull-ups

SPECIFIC WARMUP

BAR MUSCLE-UP | 10:00

6 kip swings

3 kip swings + 3 kips

3 kipping pull-ups

3 chest-to-bar pull-ups

2:00 climbing pull-up drill

1:00 bar muscle-up practice

WORKOUT PREP

2 sets:

5 box jump-overs

1-2 bar muscle-ups

– Rest 1:00 between sets.

– Use workout variations.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 7:

10 box jumps (20/24 in)

3 bar muscle-ups

INTERMEDIATE

AMRAP 7:

10 box jumps (20/24 in)

1 bar muscle-up

BEGINNER

AMRAP 7:

10 box jumps (16/20 in)

3 jumping bar muscle-ups

SKILL WORK

Weighted Pull-ups (5 x 1)

5 sets for load:

1 strict weighted pull-up

– Pause with your chin over the bar for :01.

COOL DOWN

1:00 double-forearm stretch

1:00 couch stretch/leg

CrossFit Montgomery – CF

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GENERAL WARMUP

1 round:

:20 Samson stretch/leg

10 hollow rocks

10 box step-overs

:10 ring support hold

5 ring rows

1 round:

:20 Samson stretch/leg

10 hollow rocks

10 box step-overs

10 push-ups

5 foot-elevated ring rows

1 round:

:20 Samson stretch/leg

10 V-ups

10 jump-overs

5-10 ring dips

3 pull-ups

SPECIFIC WARMUP

BAR MUSCLE-UP | 10:00

6 kip swings

3 kip swings + 3 kips

3 kipping pull-ups

3 chest-to-bar pull-ups

2:00 climbing pull-up drill

1:00 bar muscle-up practice

WORKOUT PREP

2 sets:

5 box jump-overs

1-2 bar muscle-ups

– Rest 1:00 between sets.

– Use workout variations.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 7:

10 box jumps (20/24 in)

3 bar muscle-ups

INTERMEDIATE

AMRAP 7:

10 box jumps (20/24 in)

1 bar muscle-up

BEGINNER

AMRAP 7:

10 box jumps (16/20 in)

3 jumping bar muscle-ups

SKILL WORK

Weighted Pull-ups (5 x 1)

5 sets for load:

1 strict weighted pull-up

– Pause with your chin over the bar for :01.

COOL DOWN

1:00 double-forearm stretch

1:00 couch stretch/leg

CrossFit Montgomery – CF

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GENERAL WARMUP

1 round:

:20 Samson stretch/leg

10 hollow rocks

10 box step-overs

:10 ring support hold

5 ring rows

1 round:

:20 Samson stretch/leg

10 hollow rocks

10 box step-overs

10 push-ups

5 foot-elevated ring rows

1 round:

:20 Samson stretch/leg

10 V-ups

10 jump-overs

5-10 ring dips

3 pull-ups

SPECIFIC WARMUP

BAR MUSCLE-UP | 10:00

6 kip swings

3 kip swings + 3 kips

3 kipping pull-ups

3 chest-to-bar pull-ups

2:00 climbing pull-up drill

1:00 bar muscle-up practice

WORKOUT PREP

2 sets:

5 box jump-overs

1-2 bar muscle-ups

– Rest 1:00 between sets.

– Use workout variations.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 7:

10 box jumps (20/24 in)

3 bar muscle-ups

INTERMEDIATE

AMRAP 7:

10 box jumps (20/24 in)

1 bar muscle-up

BEGINNER

AMRAP 7:

10 box jumps (16/20 in)

3 jumping bar muscle-ups

SKILL WORK

Weighted Pull-ups (5 x 1)

5 sets for load:

1 strict weighted pull-up

– Pause with your chin over the bar for :01.

COOL DOWN

1:00 double-forearm stretch

1:00 couch stretch/leg

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

20 jumping jacks

10 Spiderman lunges

10 Cossack squats (5/leg)

5 goblet squats

5 paused goblet squats

SPECIFIC WARMUP

BACK SQUAT | 6:00

3 back squat initiations

3 above-parallel back squats

5 back squats

5 back squats

BUILD-UP

3-5 sets:

3 back squats

WORKOUT

Back Squat (3-3-3-3-3-3-3)

COOL DOWN

Accumulate:

1:00 standing pike stretch (feet narrow)

1:00 standing pike stretch (feet wide)

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

20 jumping jacks

10 Spiderman lunges

10 Cossack squats (5/leg)

5 goblet squats

5 paused goblet squats

SPECIFIC WARMUP

BACK SQUAT | 6:00

3 back squat initiations

3 above-parallel back squats

5 back squats

5 back squats

BUILD-UP

3-5 sets:

3 back squats

WORKOUT

Back Squat (3-3-3-3-3-3-3)

COOL DOWN

Accumulate:

1:00 standing pike stretch (feet narrow)

1:00 standing pike stretch (feet wide)

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

20 jumping jacks

10 Spiderman lunges

10 Cossack squats (5/leg)

5 goblet squats

5 paused goblet squats

SPECIFIC WARMUP

BACK SQUAT | 6:00

3 back squat initiations

3 above-parallel back squats

5 back squats

5 back squats

BUILD-UP

3-5 sets:

3 back squats

WORKOUT

Back Squat (3-3-3-3-3-3-3)

COOL DOWN

Accumulate:

1:00 standing pike stretch (feet narrow)

1:00 standing pike stretch (feet wide)

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

20 jumping jacks

10 Spiderman lunges

10 Cossack squats (5/leg)

5 goblet squats

5 paused goblet squats

SPECIFIC WARMUP

BACK SQUAT | 6:00

3 back squat initiations

3 above-parallel back squats

5 back squats

5 back squats

BUILD-UP

3-5 sets:

3 back squats

WORKOUT

Back Squat (3-3-3-3-3-3-3)

COOL DOWN

Accumulate:

1:00 standing pike stretch (feet narrow)

1:00 standing pike stretch (feet wide)