CrossFit Montgomery

CrossFit Montgomery – CF

GENERAL WARMUP

200-meter run, slow

2 x :20 figure-4 hold/leg – Shoulders over hips, hips over heel, heel of the lifted leg in line with the knee.

10 foot pulls/leg – Pull the heel straight up towards the hips to the figure-4 position without changing body position.

10 running pulls in place/leg – Maintain rhythm and body position while pulling one heel up to the hip.

10 changes in support – Switch legs and hold the figure-4 without changing overall body position.

25-ft hops forward – Maintain a tall body position and only slightly lean forward to move.

1 set:

200-meter run, faster

Rest 1:00

200-meter run, 1-mile pace

SPECIFIC WARMUP

BENCH PRESS | 7:00

:20 setup hold

Bar path

Lowering the bar

Pressing the bar up

LOADING | 7:00

5 sets:

5 bench presses

WORKOUT

RX

From 0:00-10:00:

For time:

1,600-m run

10:00-20:00:

Build to a 5-rep-max bench press.

INTERMEDIATE

Same as Rx’d

BEGINNER

From 0:00-10:00:

For time:

800-m run

10:00-20:00:

Build to a 5-rep-max bench press.

1-Mile Run (Time)

Max Effort 1-Mile Run

Bench Press

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

:30 air squats

:30 up-downs

:30 rest

3 sets:

:30 bottom of squat hold

:30 burpees

SPECIFIC WARMUP

BACK SQUAT | 5:00

3 back squat initiations

3 above-parallel back squats

5 back squats

5 back squats

LOAD UP

3-5 sets:

5 back squats

– Build in load each set to work to the first working set.

– Rest 1:00-2:00 between sets.

HEAVY DAY

RX

For load:

10-10-10-10-10

Back squat

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:

6-6-6-6-6

Back squat

Back Squat (10 REP)

COOL DOWN

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

3 rounds:

2:00 AAB Bike

1:00 Samson lunge stretch/leg

10 alternating single-leg V-ups

:30 Superman hold

10 alternating plank reach throughs

SPECIFIC WARMUP

KNEES-TO-ELBOWS | 10:00

Setup

5 kip swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

3-5 knees-to-elbows

WORKOUT PREP

2 rounds:

5 knees-to-elbows

225-meter AAB Bike

– Use workout variation.

WORKOUT

Metcon (Time)

RX

3 rounds for time:

25 knees-to-elbows

1,300/1,850-m AAB Bike

INTERMEDIATE

3 rounds for time:

25 knees-to-armpits

1,300/1,850-m AAB Bike

BEGINNER

3 rounds for time:

15 hanging knee raises

875/1,250-m AAB Bike

COOL DOWN

2 sets:

:30 couch stretch/side

:30 doorway pec stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

10 arm circles forward

10 arm circles backward

5 left-arm kettlebell presses

50-ft single-arm overhead kettlebell carry

5 right-arm kettlebell presses

50-ft single-arm overhead kettlebell carry

5 push-ups

1 wall walk

SPECIFIC WARMUP

BOX JUMP | 5:00

10 alternating step-ups

5 vertical jump + lands

5 box jumps, slow

5 box jumps

5 box jumps, fast

HANDSTAND PUSH-UP | 12:00

5 pike push-ups, floor

5 pike push-ups, box

1:00 headstand hold practice

3 handstand push-up negatives

1-3 kipping handstand push-ups

3-5 kipping handstand push-ups

MINI ROUND

1 set:

2 box jumps (20/24 in)

2 handstand push-ups

4 box jumps

4 handstand push-ups

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (20/24 in)

Handstand push-ups

INTERMEDIATE

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (20/24 in)

1-2-3-4… etc.

Handstand push-ups

BEGINNER

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (12/12 in)

DB shoulder presses

SKILL WORK

For completion:

50 KB shoulder presses

– Use the same load for all 50 reps.

COOL DOWN

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

GENERAL WARMUP

JUNKYARD DOG WARM-UP | 10:00

Scale jump-overs to step-overs as needed.

Scale the crawl under to a bear crawl around the partner as needed.

AMRAP 6:

Partner A: 6 jumps around partner

Partner B: 6 jumps around partner

Partner A: 6 jump over and crawl under partner

Partner B: 6 jump over and crawl under partner

SPECIFIC WARMUP

CLEAN AND JERK | 8:00

Setup

6 front squats

6 squat cleans

6 jump, punch, lands (no bar)

6 push jerks

6 clean and jerks

SKILL WORK

On a 10:00 clock:

3 unbroken clean and jerks

– Build to a heavy set.

Clean and Jerk (3 Rep)

WORKOUT

Metcon (Time)

RX

5 rounds for time:

200-m run

6 clean and jerks (125/185 lb)

INTERMEDIATE

5 rounds for time:

200-m run

6 clean and jerks (105/155 lb)

BEGINNER

5 rounds for time:

200-m run

6 clean and jerks (55/75 lb)

COOL DOWN

Accumulate:

30 reach, roll, and lift

CrossFit Montgomery – CF

GENERAL WARMUP

AMRAP 5:

:30 bike, row, or ski

10 alternating plank reach throughs

10 kip swings

:30 Samson stretch/leg

SPECIFIC WARMUP

PULL-UP | 5:00

Position on the pull-up bar

3 kip swings

2 kip swings + 1 kip

2 kip swings + 1 pull-up

2 kip swings + 1 pull-up + 2 kip swings

PUSH-UP AND SIT-UP | 3:00

1 round:

5 push-ups from the knees

3 sit-ups

5 push-ups

3 sit-ups

AIR SQUAT | 4:00

2 air squats Line of action.

2 air squats Weight in heels

2 air squats Knees track over the toes.

2 air squats Depth below parallel.

2 air squats

WORKOUT

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
INTERMEDIATE

5 rounds, each for time, of:

10 pull-ups

20 push-ups

30 sit-ups

40 squats

– Rest 3:00 between rounds.

BEGINNER

3-5 rounds, each for time, of:

10 jumping pull-ups

10 hand-elevated push-ups

20 sit-ups

20 squats

– Rest 3:00 between rounds.

COOL DOWN

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll lats

CrossFit Montgomery – CF

GENERAL WARMUP

On a 5:00 clock with a partner:

5 pass throughs

5 around the worlds

5 muscle cleans

5 jumping ring dips

– Use a PVC.

SPECIFIC WARMUP

RING DIP | 6:00

Jumping ring dip

Ring support hold

Bottom of ring hold

Strict ring dip practice

SQUAT CLEAN PROGRESSION | 10:00

6 deadlifts

6 deadlifts to mid-thigh

6 deadlift and shrugs

6 muscle cleans

6 front squats

6 hang squat cleans

6 squat cleans

MINI ROUND

2 sets:

5 unbroken squat cleans

5 unbroken ring dips (or variation)

WORKOUT

Strict Elizabeth (Time)

RX

For time:

21-15-9

Squat cleans (95/135 lb)

Strict ring dips

INTERMEDIATE

For time:

21-15-9

Squat cleans (65/95 lb)

Jumping ring dips

BEGINNER

For time:

15-12-9

Hang squat cleans (35/45 lb)

Foot-assisted ring dips

SKILL WORK

On a 8:00 clock:

Build to a heavy 1-rep squat clean

Squat Clean

COOL DOWN

1:00 foam roll quads

1:00 couch stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

2 set:

200-meter row, bike, or ski

10 arm swings across

10 arm swings overhead

10 torso twists

20 scap pull-ups

:30 jumping jacks

:30 up-downs

:30 burpees

SPECIFIC WARMUP

ROPE CLIMB | 9:00

Strict pull-up or ring row

Pull-to-stand

Foot hook

Foot hook + 1 pull + re-establish foot hook

[Legless rope climb]

MINI ROUND

1 round:

Partner 1: 5 burpees

Partner 2: 5 burpees

Partner 1: 1 rope climb or scaled option

Partner 2: 1 rope climb or scaled option

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

Complete as many rounds as possible in 18:00 of:

20 burpees

4 rope climbs (12 ft)

–Rest 2:00 after each round

INTERMEDIATE

Complete as many rounds as possible in 18:00 of:

20 burpees

4 rope climbs (10 ft)

– Rest 2:00 after each round

BEGINNER

Complete as many rounds as possible in 18:00 of:

12 burpees

4 Pull to Stand

-Rest 2:00 after each round

SKILL WORK

Accumulate:

20 weighted pull-ups

COOL DOWN

3 sets:

:20 doorway pec stretch/side

10 PVC pass throughs

CrossFit Montgomery – CF

GENERAL WARMUP

2 set:

200-meter row, bike, or ski

10 arm swings across

10 arm swings overhead

10 torso twists

20 scap pull-ups

:30 jumping jacks

:30 up-downs

:30 burpees

SPECIFIC WARMUP

ROPE CLIMB | 9:00

Strict pull-up or ring row

Pull-to-stand

Foot hook

Foot hook + 1 pull + re-establish foot hook

[Legless rope climb]

MINI ROUND

1 round:

Partner 1: 5 burpees

Partner 2: 5 burpees

Partner 1: 1 rope climb or scaled option

Partner 2: 1 rope climb or scaled option

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

Complete as many rounds as possible in 18:00 of:

20 burpees

4 rope climbs (12 ft)

–Rest 2:00 after each round

INTERMEDIATE

Complete as many rounds as possible in 18:00 of:

20 burpees

4 rope climbs (10 ft)

– Rest 2:00 after each round

BEGINNER

Complete as many rounds as possible in 18:00 of:

12 burpees

-Rest 2:00 after each round

SKILL WORK

Accumulate:

20 weighted pull-ups

COOL DOWN

3 sets:

:20 doorway pec stretch/side

10 PVC pass throughs

CrossFit Montgomery – CF

GENERAL WARMUP

2 set:

200-meter row, bike, or ski

10 arm swings across

10 arm swings overhead

10 torso twists

20 scap pull-ups

:30 jumping jacks

:30 up-downs

:30 burpees

SPECIFIC WARMUP

ROPE CLIMB | 9:00

Strict pull-up or ring row

Pull-to-stand

Foot hook

Foot hook + 1 pull + re-establish foot hook

[Legless rope climb]

MINI ROUND

1 round:

Partner 1: 5 burpees

Partner 2: 5 burpees

Partner 1: 1 rope climb or scaled option

Partner 2: 1 rope climb or scaled option

WORKOUT

Metcon (Time)

RX

Complete as many rounds as possible in 18:00 of:

20 burpees

4 rope climbs (12 ft)

–Rest 2:00 after each round

INTERMEDIATE

Complete as many rounds as possible in 86:00 of:

20 burpees

4 rope climbs (10 ft)

– Rest 2:00 after each round

BEGINNER

Complete as many rounds as possible in 19:00 of:

12 burpees

-Rest 2:00 after each round

SKILL WORK

Accumulate:

20 weighted pull-ups

COOL DOWN

3 sets:

:20 doorway pec stretch/side

10 PVC pass throughs