CrossFit Montgomery

CrossFit Montgomery – CF

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GENERAL WARMUP

Line drill warm-up | 10:00

50 feet of each:

Jog x 3 laps

Skipping high knees

Lateral shuffle/direction

Toy soldiers

Samson lunges (10 lunges then jog)

Crawling Spiderman lunges (10 lunges then jog)

Bear crawl

Bunny hop

Broad jump (5 jumps then jog)

Burpee broad jump (5 jumps then jog)

SPECIFIC WARMUP

Kettlebell swing | 6:00

10 kettlebell low swings

10 kettlebell swings to eye level

8 kettlebell swings overhead

8 kettlebell swings, fast

Pull-up | 10:00

5-10 kip swings

3 kip swings + 3 kips

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

3-5 kipping pull-ups

EMOM 3:

3-5 kipping pull-ups

MINI ROUND

400-meter run

12 kettlebell swings

6 unbroken pull-ups

– Use workout variations.

WORKOUT

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

COOL DOWN

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

Ascending (AMRAP – Rounds and Reps)

12 MIN AMRAP

15/12 cal bike

10 Push Press 115/85

20 Sit-Ups (or GHD)

30 Pick your movement (Rig Movements 15 [Pull-ups etc])

Rest (No Measure)

3 Minutes

Descending (AMRAP – Rounds and Reps)

12 Min AMRAP

30 Pick your Movement

20 Box Jumps 24/20

10 Deadlifts 185/125

200m Run

CrossFit Montgomery – CF

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GENERAL WARMUP

The CrossFit warm-up | 10:00

1 set:

200-meter jog

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

SPECIFIC WARMUP

Handstand push-up | 10:00

5 push-ups to down dog

10 shoulder taps in pike position

5 piked push-ups

:20 handstand hold against wall

5 handstand negatives

1:00 strict handstand push-up practice

MINI ROUND

200-meter run

3-5 strict handstand push-ups or scaling option

WORKOUT

Metcon (Time)

rx

5 rounds for time:

200-m run

10 strict handstand push-ups

intermediate

5 rounds for time:

200-m run

10 pike push-ups

beginner

5 rounds for time:

200-m run

10 seated DB presses (15/25 lb)

SKILL WORK

3 sets:

3-10 GHD hip and back extensions

– Rest as needed.

COOL DOWN

1:00 lacrosse ball shoulder mash/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

The CrossFit warm-up | 10:00

1 set:

200-meter jog

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

SPECIFIC WARMUP

Handstand push-up | 10:00

5 push-ups to down dog

10 shoulder taps in pike position

5 piked push-ups

:20 handstand hold against wall

5 handstand negatives

1:00 strict handstand push-up practice

MINI ROUND

200-meter run

3-5 strict handstand push-ups or scaling option

WORKOUT

Metcon (Time)

rx

5 rounds for time:

200-m run

10 strict handstand push-ups

intermediate

5 rounds for time:

200-m run

10 pike push-ups

beginner

5 rounds for time:

200-m run

10 seated DB presses (15/25 lb)

SKILL WORK

3 sets:

3-10 GHD hip and back extensions

– Rest as needed.

COOL DOWN

1:00 lacrosse ball shoulder mash/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

The CrossFit warm-up | 10:00

1 set:

200-meter jog

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

SPECIFIC WARMUP

Handstand push-up | 10:00

5 push-ups to down dog

10 shoulder taps in pike position

5 piked push-ups

:20 handstand hold against wall

5 handstand negatives

1:00 strict handstand push-up practice

MINI ROUND

200-meter run

3-5 strict handstand push-ups or scaling option

WORKOUT

Metcon (Time)

rx

5 rounds for time:

200-m run

10 strict handstand push-ups

intermediate

5 rounds for time:

200-m run

10 pike push-ups

beginner

5 rounds for time:

200-m run

10 seated DB presses (15/25 lb)

SKILL WORK

3 sets:

3-10 GHD hip and back extensions

– Rest as needed.

COOL DOWN

1:00 lacrosse ball shoulder mash/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

The CrossFit warm-up | 10:00

1 set:

200-meter jog

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

SPECIFIC WARMUP

Handstand push-up | 10:00

5 push-ups to down dog

10 shoulder taps in pike position

5 piked push-ups

:20 handstand hold against wall

5 handstand negatives

1:00 strict handstand push-up practice

MINI ROUND

200-meter run

3-5 strict handstand push-ups or scaling option

WORKOUT

Metcon (Time)

rx

5 rounds for time:

200-m run

10 strict handstand push-ups

intermediate

5 rounds for time:

200-m run

10 pike push-ups

beginner

5 rounds for time:

200-m run

10 seated DB presses (15/25 lb)

SKILL WORK

3 sets:

3-10 GHD hip and back extensions

– Rest as needed.

COOL DOWN

1:00 lacrosse ball shoulder mash/side

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

Partner 1 | 1:00 row

Partner 2 | Alternating Spiderman stretch

– Switch after partner 1 finishes the row.

Med-ball toss warm-up | 10:00

1 set:

:30 back-to-back twist passes/direction

:45 granny tosses

:45 chest passes

:30 side tosses, right

:30 side tosses, left

:45 roll passes

:45 overhead throws

:45 squat throws

SPECIFIC WARMUP

Rowing warm-up | 7:00

3 sets per partner:

:10 row, moderate

:10 row, fast

:10 row, sprint

– Partners take turns working through sets.

– One partner rests while the other works.

Transition practice | 3:00

3 sets:

5/7-calorie row

– Both partners complete 3 sets with only one working at a time.

WORKOUT

Metcon (Calories)

rx

AMRAP 20 with a partner:

Row for calories

– Switch as needed.

intermediate

Same as Rx’d

beginner

Same as Rx’d

COOL DOWN

2 sets:

1:00 standing pike stretch

1:00 saddle stretch

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN