Categories
Workouts

240603

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

5 inchworms

10 walking lunges out

20 mountain climbers

10 walking lunges back

10 forward and back right leg swings

10 forward and back left leg swings

SPECIFIC WARMUP

POWER CLEAN | 8:00

10 high hang muscle cleans

5 deadlift-shrugs

10 power cleans

10 power cleans

LOAD UP

1 set:

5 touch-and-go power cleans

2 sets:

3 touch-and-go power cleans

2 sets:

1 power clean

HEAVY DAY

RX

9 sets for load:

5-5-3-3-3-1-1-1-1:

Power clean

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Power Clean (9 sets for load:
5-5-3-3-3-1-1-1-1:)

COOL DOWN

1:00 pigeon stretch/leg

Categories
Workouts

CF – Sat, Jun 1

CrossFit Montgomery – CF

The Ziggurat (Time)

1 Round for Time

400m run

*10 Power Cleans (rx: 135/95; rx+: 185/135)

*20 DLs (rx: 185/135; rx+ 225/165)

30 wall balls

40 sit ups

50 Dus

800m run

50 Dus

40 sit ups

30 wall balls

*20 DLs (same weight as before)

*10 Power Cleans (same weight as before)

400m run

*One bar.

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Workouts

240531

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

1:00 row or bike, slow

:30 rest

1:00 row or bike, faster

:30 rest

1:00 row or bike, even faster

2 sets:

:20 jumping jacks

10 kettlebell Romanian deadlifts

:20 up-downs

10 kettlebell goblet squats

:20 jumping jacks

5 single-arm kettlebell shoulder presses/arm

:20 up-downs

10 kettlebell bent over rows

:20 jumping jacks

5 kettlebell windmills/arm

SPECIFIC WARMUP

KETTLEBELL SWING | 8:00

10 kettlebell deadlifts

10 kettlebell swings to the hip-height

10 Russian kettlebell swings, slow

10 Russian kettlebell swings, fast

MINI ROUND

6 V-ups

6 Russian kettlebell swings

6-calorie bike or row

Use workout weight and machine

WORKOUT

Metcon (AMRAP – Reps)

RX

AMRAP 15:

3-6-9-12, etc.

V-ups

Russian KB swings (35/53 lb)

Calorie bike or row

INTERMEDIATE

AMRAP 15:

3-6-9-12, etc.

V-ups

Russian KB swings (26/35 lb)

Calorie bike or row

BEGINNER

AMRAP 15:

3-6-9-12, etc.

Sit-ups

Russian KB swings (18/26 lb)

Calorie bike or row
– Continue adding 3 reps to each movement until time expires.

COOL DOWN

:30 figure-4 stretch/side

:30 seated pike stretch

Categories
Workouts

240530

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

:20 up-downs

:10 rest

:20 PVC good mornings

:10 rest

2 sets:

:20 burpees

:10 rest

:20 PVC snatch grip behind-the-neck presses

:10 rest

1 set:

5 alternating elbow-to-instep/side

SPECIFIC WARMUP

3 snatch deadlifts to mid-thigh

3 snatch pulls

5 power snatches

5 overhead squats

5 squat snatches

SKILL WORK

Metcon (Weight)

EMOM 8:

1 snatch pull

1 power snatch

1 overhead squat

1 squat snatch

SPECIFIC WARMUP

BARBELL CYCLING, BURPEES, AND LOADING | 7:00

1 set:

5 cycled power snatches (empty bar)

2 sets:

4 bar-facing burpees

3-5 power snatches (building)

1 set:

2 unbroken snatches

1 snatch

6 bar-facing burpees

2 unbroken snatches

1 snatch

– Use weight 1 for all snatches.

WORKOUT

Metcon (Time)

2018 REGIONAL WORKOUT 4

IMPERIALIMPERIAL

METRICMETRIC

RX

2 rounds for time:

10 snatches (125/175 lb)

12 bar-facing burpees

Right into…

2 rounds for time:

10 snatches (75/115 lb)

12 bar-facing burpees

INTERMEDIATE

2 rounds for time:

10 snatches (95/135 lb)

12 bar-facing burpees

Right into…

2 rounds for time:

10 snatches (65/95 lb)

12 bar-facing burpees

BEGINNER

2 rounds for time:

10 snatches (55/75 lb)

12 bar-facing burpees

Right into…

2 rounds for time:

10 snatches (35/45 lb)

12 bar-facing burpees

COOL DOWN

Accumulate

30 reach, roll, and lifts

Categories
Workouts

240529

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 alternating Spiderman stretches

10 alternating toy soldiers

10 alternating plank reach-throughs

10 alternating single-leg V-ups

2 sets:

:40 air squats (squat therapy)

:20 rest

:40 jump rope

:20 rest

SPECIFIC WARMUP

WALL-BALL SHOT | 6:00

10 med-ball front squats

10 med-ball push presses

10 wall-ball shots

MINI ROUND

:40 double-unders

:20 rest

:40 wall-ball shots

WORKOUT

Metcon (5 Rounds for time)

RX

Every 3:00 for 5 rounds:

40 double-unders

20 wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

Every 3:00 for 5 rounds:

20 double-unders

20 wall-ball shots (10/14 lb) (9/10 ft)

BEGINNER

Every 3:00 for 5 rounds:

20 single-unders

10 wall-ball shots (6/10 lb) (9/10 ft)
– Rest the remainder of each interval.

– Score is combined rouns.

SKILL WORK

Rope climb practice on an 8:00 clock:

Set 1:

2:00 jump and grab (No Foot Hook)

Set 2:

2:00 jump and establish foot hook

Set 3:

2:00 jump, establish foot hook, and 1 pull

Set 4:

2:00 full rope climb

COOL DOWN

Accumulate:

1:00 foam roll calves

1:00 foam roll quads

1:00 foam roll upper back

Categories
Workouts

240528

CrossFit Montgomery – CF

GENERAL WARMUP

400-meter run (easy pace)

25-ft down and back:

Bear crawl (down)

Samson lunges (back)

Spiderman twist

Side lunges

Crab walk (focus on maintaining high hips)

Burpee broad jump

200-meter run (moderate pace)

3 rounds:

5 scap pull-ups

10 alternating right/left plank shoulder taps to down dog

10 bootstrappers

200-meter run (fast/stride)

SPECIFIC WARMUP

DUMBBELL DEADLIFT | 6:00

Setup

Weight in heels

Neutral spine

Active shoulders

Straight dumbbell path

Constant torso angle

PRACTICE AND BUILD UP | 4:00

3 sets:

9 dumbbell deadlifts

– increase dumbbell load to workout weight.

BOX STEP-UP | 4:00

8 alternating step-ups, slow Stand fully on each leg before assisting with the other and step down.

8 alternating box step-ups, faster

MINI ROUND

5 dumbbell deadlifts

8 box step-ups

WORKOUT

Metcon (Time)

RX

For time:

21-15-9

DB deadlifts (35/50 lb)

42-30-18

Box step-ups (20/24 in)

INTERMEDIATE

For time:

21-15-9

DB deadlifts (20/35 lb)

42-30-18

Box step-ups (20/24 in)

BEGINNER

For time:

21-15-9

DB deadlifts (10/15 lb)

Box step-ups (12/20 in)
– Use two dumbbells.

COOL DOWN

:30 bent-arm pec stretch/side

1:00 couch stretch/side

Categories
Workouts

MURPH

CrossFit Montgomery – CF

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Categories
Workouts

CF – Sat, May 25

CrossFit Montgomery – CF

Metcon (Time)

Buy In: 40 Walking Lunges

-then-

300 Singles

60 Alt. DB Snatches

100 Singles

60 Situps

100 Singles

60 Alt. DB Snatches

100 Singles

60 Situps

Cash Out: 20 Burpees

Categories
Workouts

240524

CrossFit Montgomery – CF

GENERAL WARMUP

3 rounds:

1:00 bike

10 single-unders

10 toy soldier kicks

10 inchworm + push-ups

10 alternating Spiderman + reaches

10 box step-ups

:30 Samson stretch/side

SPECIFIC WARMUP

BOX JUMP-OVERS | 4:00

6 alternating box step-ups

6 alternating box step up and overs

6 box jump-overs

WORKOUT PREP

2 rounds:

10 box jump-overs

50-ft farmers carry

– Use workout load.

WORKOUT

Metcon (AMRAP – Reps)

RX

AMRAP 10:

2-4-6-8…

Box jump-overs (20/24 in)

100-ft DB farmers carry (50/70 lbs)

INTERMEDIATE

AMRAP 10:

2-4-6-8…

Box jump-overs (20/24 in)

100-ft DB farmers carry (35/50 lbs)

BEGINNER

AMRAP 10:

2-4-6-8…

Box step-overs (12/20 in)

100-ft DB farmers carry (10/15 lbs)
– Use two DBs.

– Step down from the box.

SKILL WORK

EMOM 6:

Min. 1 | Max time in a plank hold

Min. 2 | Max flutter kicks

COOL DOWN

2 sets:

:30 double-forearm stretch

1:00 seated pike stretch

Categories
Workouts

240523

CrossFit Montgomery – CF

GENERAL WARMUP

200-meter run (moderate pace)

25-ft bear crawl

25-ft Samson lunges

25-ft Spiderman twist

25-ft Inchworm + push-up

25-ft crab walk (focus on maintaining high hips)

25-ft burpee broad jump

25-ft high knees

25-ft butt kickers

200-meter run (fast/stride)

SPECIFIC WARMUP

HANDSTAND PUSH-UP | 8:00

5 pike push-ups

:30 handstand hold

5 handstand push-up negatives

:30 tripod hold

5 jumping squats

2:00 kipping handstand push-up practice

PUSH PRESS | 6:00

Setup

6 dip and holds

6 dip-drives, slow

6 dip-drives, fast

6 push presses

FRONT RACK LUNGE | 3:00

1 round:

8 unweighted alternating reverse lunges

8 empty barbell alternating reverse lunges

WORKOUT PREP

2 sets:

8 push presses

8 alternating front rack lunges

WORKOUT

Metcon (Time)

RX

5 rounds for time:

8 handstand push-ups

8 alternating front rack lunges (75/115 lb)

8 push presses (75/115 lb)

400-m run

INTERMEDIATE

5 rounds for time:

8 pike push-ups

8 alternating front rack lunges (65/95 lb)

8 push presses (65/95 lb)

400-m run

BEGINNER

5 rounds for time:

8 DB shoulder presses (20/35 lb)

8 alternating front rack lunges (35/45 lb)

8 push presses (35/45 lb)

300-m run

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot