CrossFit Montgomery

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

10 PVC pass-throughs (wide grip)

20 alternating plank shoulder taps

5 elbow-to-instep/side

:30 counterbalance plate squats

– Hold the bottom of each squat for :02.

1 set:

10 PVC pass-throughs (moderate grip)

20 alternating plank shoulder taps

6 alternating Samson stretch lunges

:30 counterbalance plate squats

– Hold the bottom of each squat for :01.

1 set:

10 PVC pass-throughs (narrow grip)

20 alternating plank shoulder taps

5 inchworms

:30 counterbalance plate squats

– No pause at the bottom.

SPECIFIC WARMUP

HANG POWER SNATCH | 7:00

Setup

6 dip, drive, shrugs

6 hang muscle snatches

6 snatch lowers

6 top-to-top hang muscle snatches

6 top-to-top hang power snatches

OVERHEAD SQUAT | 3:00

3 overhead squat initiations

5 overhead squats

5 overhead squats

BUILD-UP

2 sets:

5 hang power snatches

5 overhead squats

– Complete all 10 reps unbroken.

– Rest 1:00-1:30 between sets.

MINI ROUND

7 hang power snatches

7 overhead squats

4 hang power snatches

4 overhead squats

WORKOUT

Metcon (Time)

RX

21-15-9 reps for time:

Hang power snatches (65/95 lb)

Overhead squats

INTERMEDIATE

21-15-9 reps for time:

Hang power snatches (45/65 lb)

Overhead squats

BEGINNER

21-15-9 reps for time:

Hang power snatches (35/45 lb)

Overhead squats

SKILL WORK

Metcon (Checkmark)

4 sets:

6 alternating Turkish get-ups
– Rest 1:00 between sets.

– Use a single kettlebell or dumbbell.

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

Partner 1 | 1:00 on machine of choice, slow

Partner 2 | 1:00 on machine of choice, slow

10 leg swings/leg

10 alternating plank shoulder taps

10 lateral leg swings/leg

5 push-ups from the knees

10 arm swings

5 push-ups

10 alternating Cossack squats

5 burpees, slow

10 alternating lunges

5 burpees, fast

Partner 1 | 1:00 on machine of choice, moderate pace

Partner 2 | 1:00 on machine of choice, moderate pace

– During the 1:00 on machine, the non-working partner performs 1:00 alternating Samson stretch.

SPECIFIC WARMUP

Partner 1: 200 meters, fast

Partner 2: 200 meters, fast

Together: 5 burpees

WORKOUT

Metcon (Distance)

RX

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

INTERMEDIATE

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 7 burpees together.

BEGINNER

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners perform 3 burpees together.
– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

COOL DOWN

:30 standing hamstring stretch/leg

:30 elevated pigeon stretch/side

CrossFit Montgomery – CF

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GENERAL WARMUP

Partner 1 | 1:00 on machine of choice, slow

Partner 2 | 1:00 on machine of choice, slow

10 leg swings/leg

10 alternating plank shoulder taps

10 lateral leg swings/leg

5 push-ups from the knees

10 arm swings

5 push-ups

10 alternating Cossack squats

5 burpees, slow

10 alternating lunges

5 burpees, fast

Partner 1 | 1:00 on machine of choice, moderate pace

Partner 2 | 1:00 on machine of choice, moderate pace

– During the 1:00 on machine, the non-working partner performs 1:00 alternating Samson stretch.

SPECIFIC WARMUP

Partner 1: 200 meters, fast

Partner 2: 200 meters, fast

Together: 5 burpees

WORKOUT

Metcon (Distance)

RX

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

INTERMEDIATE

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 7 burpees together.

BEGINNER

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners perform 3 burpees together.
– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

COOL DOWN

:30 standing hamstring stretch/leg

:30 elevated pigeon stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Partner 1 | 1:00 on machine of choice, slow

Partner 2 | 1:00 on machine of choice, slow

10 leg swings/leg

10 alternating plank shoulder taps

10 lateral leg swings/leg

5 push-ups from the knees

10 arm swings

5 push-ups

10 alternating Cossack squats

5 burpees, slow

10 alternating lunges

5 burpees, fast

Partner 1 | 1:00 on machine of choice, moderate pace

Partner 2 | 1:00 on machine of choice, moderate pace

– During the 1:00 on machine, the non-working partner performs 1:00 alternating Samson stretch.

SPECIFIC WARMUP

Partner 1: 200 meters, fast

Partner 2: 200 meters, fast

Together: 5 burpees

WORKOUT

Metcon (Distance)

RX

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

INTERMEDIATE

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 7 burpees together.

BEGINNER

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners perform 3 burpees together.
– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

COOL DOWN

:30 standing hamstring stretch/leg

:30 elevated pigeon stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Partner 1 | 1:00 on machine of choice, slow

Partner 2 | 1:00 on machine of choice, slow

10 leg swings/leg

10 alternating plank shoulder taps

10 lateral leg swings/leg

5 push-ups from the knees

10 arm swings

5 push-ups

10 alternating Cossack squats

5 burpees, slow

10 alternating lunges

5 burpees, fast

Partner 1 | 1:00 on machine of choice, moderate pace

Partner 2 | 1:00 on machine of choice, moderate pace

– During the 1:00 on machine, the non-working partner performs 1:00 alternating Samson stretch.

SPECIFIC WARMUP

Partner 1: 200 meters, fast

Partner 2: 200 meters, fast

Together: 5 burpees

WORKOUT

Metcon (Distance)

RX

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

INTERMEDIATE

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 7 burpees together.

BEGINNER

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners perform 3 burpees together.
– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

COOL DOWN

:30 standing hamstring stretch/leg

:30 elevated pigeon stretch/side

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

CrossFit Montgomery – CF

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GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

DYNAMIC WARM-UP | 6:00

1 set:

200-meter row, bike, or run

:30 alternating back rack lunges, PVC

:30 push-ups (from knees as needed)

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

SPECIFIC WARMUP

POWER CLEAN | 8:00

6 clean deadlifts

6 muscle cleans

6 tall power cleans

6 hang power cleans

6 power cleans

PUSH JERK | 8:00

6 jump and lands, hands at sides (no bar)

6 jump and lands, hands at shoulders (no bar)

6 jump, punch, and lands (no bar)

6 push jerks

3 clean and jerks

LOADING

10:00 clock:

1 clean and jerk

WORKOUT

HEAVY GRACE (Time)

RX

For time:

30 clean and jerks (155/225 lb)

INTERMEDIATE

For time:

30 clean and jerks (105/155 lb)

BEGINNER

For time:

30 clean and jerks (55/75 lb)

COOL DOWN

1 set:

1:00 couch stretch/side