CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 inchworms
10 alternating elbow-to-insteps
10 alternating Cossack squats
PUSH-UPS AND AIR SQUATS | 4:00
3 sets:
:20 push-ups
:10 rest
:20 air squats
:10 rest
SPECIFIC WARMUP
POWER CLEAN | 10:00
6 clean deadlifts
6 muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
LOAD UP
3 sets:
3 touch-and-go power cleans
MINI ROUND
1 round:
3 power cleans
6 push-ups
9 air squats
WORKOUT
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
INTERMEDIATE
5 rounds of AMRAP 3:
3 power cleans (75/115 lb)
6 push-ups
9 air squats
BEGINNER
5 rounds of AMRAP 3:
3 power cleans (55/75 lb)
6 elevated push-ups
9 air squats
– Rest 1:00 between rounds.
COOL DOWN
1:00 double-forearm stretch
1:00 seated hamstring stretch
Categories
CF – Sat, Jul 20
CrossFit Montgomery – CF
Metcon (2 Rounds for reps)
FROM 0:00 – 11:00
FOUR ROUNDS:
10 DEADLIFTS (225/155)
30 WALLBALLS (20/10)(10’/9′)
FROM 11:00 – 14:00
REST
FROM 14:00 – 21:00
100m
15 SIT-UPS
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
Partner 1: 200-meter run
Partner 2: 200-meter row
SPECIFIC WARMUP
WORKOUT PREP
5 burpees, slow
5 burpees, fast
8 alternating box step-ups
4 box jumps, slow
4 box jumps, fast
WORKOUT PREP
5 burpees, slow
5 burpees, fast
8 alternating box step-ups
4 box jumps, slow
4 box jumps, fast
WORKOUT
Metcon (Time)
RX
3 rounds for time:
400/500-m row
25 burpees
25 box jumps (20/24 in)
400-m run
INTERMEDIATE
3 rounds for time:
300/400-m row
20 burpees
20 box jumps (20/24 in)
400-m run
BEGINNER
3 rounds for time:
250/300-m row
15 burpees
15 box step-ups (16/20 in)
300-m run
COOL DOWN
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
Partner 1: 200-meter run
Partner 2: 200-meter row
SPECIFIC WARMUP
WORKOUT PREP
5 burpees, slow
5 burpees, fast
8 alternating box step-ups
4 box jumps, slow
4 box jumps, fast
WORKOUT PREP
5 burpees, slow
5 burpees, fast
8 alternating box step-ups
4 box jumps, slow
4 box jumps, fast
WORKOUT
COOL DOWN
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
Metcon (Time)
RX
3 rounds for time:
400/500-m row
25 burpees
25 box jumps (20/24 in)
400-m run
INTERMEDIATE
3 rounds for time:
300/400-m row
20 burpees
20 box jumps (20/24 in)
400-m run
BEGINNER
3 rounds for time:
250/300-m row
15 burpees
15 box step-ups (12/20 in)
400-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
30 jumping jacks
5 single-arm dumbbell deadlifts/arm
10 single-dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm
1 set:
10 up-downs
5 single-arm dumbbell cleans/arm
5 single-arm dumbbell push presses/arm
1 set:
10 up-downs
5 single-arm dumbbell clean and jerks/arm
10 up-downs
SPECIFIC WARMUP
KIPPING PULL-UP | 12:00
Kip swings
2 kip swings + 1 kip
2 kip swings + 1 pull-up
2 kip swings + 1 pull-up + 2 kip swings
Multiple pull-ups
BUTTERFLY PULL-UP
Scap circles
Scap circles + quarter pull-up
Scap circles + kick
Butterfly pull-ups
WORKOUT PREP
2 sets:
5 pull-ups
5 single-dumbbell clean and jerks/arm
– Rest 1:00 between sets.
WORKOUT
Metcon (Time)
RX
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm (35/50 lb)
DB clean and jerk/left arm (35/50 lb)
INTERMEDIATE
For time:
15-12-9
Pull-ups
DB clean and jerk/right arm (20/35 lb)
DB clean and jerk/left arm (20/35 lb)
BEGINNER
For time:
15-12-9
Ring rows
DB hang clean and jerk/right arm (10/15 lb)
DB hang clean and jerk/left arm (10/15 lb)
SKILL WORK
Metcon (Time)
200-meter single-arm dumbbell overhead carry
– Use your workout dumbbell.
– Switch hands as needed.
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
ROWING WARM-UP | 10:00
Set 1:
Coach athletes to sit up tall on the rower and a proper rowing sequence of legs, body, arms, arms, body, legs.
15 pulls on the rower (easy pace)
Set 2:
At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.
15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump
Set 3:
At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.
15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats
Set 4:
At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats
SPECIFIC WARMUP
SQUAT CLEAN THRUSTER | 8:00
6 deadlifts
6 muscle cleans
6 front squats
6 hang squat cleans
6 shoulder presses
6 push presses
6 thrusters
3 squat clean thrusters
SKILL WORK
EMOM 6:
1 squat clean thruster
– Build to a heavy single.
Squat Clean Thruster (EMOM 6:
1 squat clean thruster
– Build to a heavy single.)
MINI ROUND
10-calorie row
3 thrusters
WORKOUT
Metcon (AMRAP – Reps)
RX
AMRAP 12:
10-calorie row
3 thrusters (125/185 lb)
12-calorie row
3 thrusters
14-calorie row
3 thrusters
INTERMEDIATE
AMRAP 12:
8-calorie row
3 thrusters (95/135 lb)
10-calorie row
3 thrusters
12-calorie row
3 thrusters
BEGINNER
AMRAP 12:
6-calorie row
3 thrusters (45/65 lb)
8-calorie row
3-thrusters
10-calorie row
3 thrusters
– Add 2 calories each round until time expires.
COOL DOWN
1 set:
200-meter recovery walk
1:00 couch stretch/leg