CrossFit Montgomery

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

30 jumping jacks

20 med-ball air squats

30 skier jacks

20 med-ball strict presses

30 jumping pull-ups (fast up, fast down)

1 set:

10 ring rows

20 med-ball thrusters

30 med-ball Russian twists

10 ring rows

20 med-ball thrusters

SPECIFIC WARMUP

Thruster | 9:00

7 muscle cleans

7 front squats

7 push presses

7 thrusters, pause at the top

7 thrusters, cycling

2-3 sets:

5 thrusters

– Build to workout load.

Kipping pull-up | 8:00

Position on the pull-up bar

Kip swings

2 kip swings + 1 kip

2 kip swings + 1 pull-up

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

Cycling pull-ups

MINI ROUND

1 set:

:20 thrusters

Rest :10

:20 pull-ups or scaling option

Rest :10

WORKOUT

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
intermediate

For time:

21-15-9:

Thrusters (45/65 lb)

12-9-6:

Pull-ups

beginner

15-12-9 reps for time of:

Thrusters (35/45 lb)

Jumping pull-ups

SKILL WORK

Accumulate:

3:00 plank hold

COOL DOWN

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

30 jumping jacks

20 med-ball air squats

30 skier jacks

20 med-ball strict presses

30 jumping pull-ups (fast up, fast down)

1 set:

10 ring rows

20 med-ball thrusters

30 med-ball Russian twists

10 ring rows

20 med-ball thrusters

SPECIFIC WARMUP

THRUSTER | 9:00

PROGRESSION FOCUS

7 muscle cleans Open hips before pulling with arms.

7 front squats Full hand grip and elbows up away from thighs.

7 push presses Full hand grip, dip, drive, and press.

7 thrusters, pause at the top Order of events on the way back down: bar contacts shoulders before initiating squat.

7 thrusters, cycling Bar stays in contact with body, stand fast, and drive bar overhead.

2-3 sets:

5 thrusters

– Build to workout load. KIPPING PULL-UP | 8:00

PROGRESSION FOCUS

Position on the pull-up bar Grip outside shoulder width, belly tight, and active shoulder.

Kip swings Shake the pull-up bar back and forth with the shoulders.

2 kip swings + 1 kip Two small kip swings and then press down on the bar FAST.

2 kip swings + 1 pull-up Two small kip swings, press down fast, and pull the bar down toward the floor.

2 kip swings + 1 pull-up + 2 kip swings After the pull-up press the bar forward and yourself back to reset the swing.

Cycling pull-ups Push away hard at the top and arch hard at the bottom.

WORKOUT

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
INTERMEDIATE

For time:

21-15-9:

Thrusters (45/65 lb)

12-9-6:

Pull-ups

BEGINNER

15-12-9 reps for time of:

Thrusters (35/45 lb)

Jumping pull-ups

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
INTERMEDIATE

For time:

21-15-9:

Thrusters (45/65 lb)

12-9-6:

Pull-ups

BEGINNER

15-12-9 reps for time of:

Thrusters (35/45 lb)

Jumping pull-ups

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

5 inchworm + push-ups

5 over/under-the-fence/direction

100-meter jog

1 set:

5 push-ups from the knees

5 elbow-to-instep/leg

100-meter run (faster)

1 set:

5 push-ups

:20 Samson stretch/leg

RUN TEST | 2:00

1 set:

400-meter run

SPECIFIC WARMUP

HANG POWER CLEAN | 8:00

3-5 dip-drive + shrugs Timing

3-5 hang muscle cleans Timing

3-5 hang power cleans Hip extension

5-10 hang power cleans Cycling

BUILD-UP

2-3 sets:

3-5 push-ups

5 hang power cleans

– Build in load.

– No rest between the push-ups and hang power cleans.

– Rest 1:00 between sets.

MINI ROUND

100-meter run

10 push-ups

7 hang power cleans

100-meter run

WORKOUT

Metcon (Time)

RX

3 rounds for time:

21 push-ups

12 hang power cleans (95/135 lb)

800-m run

INTERMEDIATE

3 rounds for time:

15 push-ups

12 hang power cleans (65/95 lb)

800-m run

BEGINNER

3 rounds for time:

12 push-ups from the knees

9 hang power cleans (35/45 lb)

400-m run

SKILL WORK

3 sets:

5-10 V-ups

3-5 log rolls/direction

– Rest as needed.

COOL DOWN

1:30 couch stretch/leg

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 rounds:

200-meter jog

10 toe touches

10 calf raises

10 unweighted good mornings

5 inchworm + 1 push-ups

SPECIFIC WARMUP

DOUBLE-UNDER | 5:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

DEADLIFT | 8:00

Setup

Weight in heels

Neutral spine

Active shoulders

Constant torso angle

SKILL WORK

Deadlift (9 EMOM)

MINI ROUND

1 round:

10 double-unders

3 deadlifts

– Use workout variations.

WORKOUT

Metcon (Time)

RX

10 rounds for time:

30 double-unders

3 deadlifts (205/315 lb)

INTERMEDIATE

10 rounds for time:

20 double-unders

3 deadlifts (155/225 lb)

BEGINNER

10 rounds for time:

20 single-unders

3 deadlifts (65/95 lb)

COOL DOWN

1:00 pigeon/side

1:00 standing calf stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

:30 up-downs to a target (6 in)

:10 rest

:30 mountain climbers

:10 rest

SPECIFIC WARMUP

POWER CLEAN | 7:00

:20 setup hold

5 deadlifts to mid-thigh Hips and shoulders rise together

5 deadlift-shrugs Timing

5 muscle cleans Timing

5+ power cleans Hip extension

THRUSTER | 5:00

5 full grip front squats Elbow position

5 wide-stance push presses Timing

5 thrusters Proper squat mechanics:

5 cycled thrusters

BUILD-UP

Every 2:00 for 5 sets:

2 power cleans

2 thrusters

– Build in load to your first working set.

HEAVY DAY

RX

Every 3:00 x 7 sets:

2 power cleans

2 thrusters

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Metcon (Weight)

Every 3:00 x 7 sets:

2 power cleans

2 thrusters
– Increase loading across as many sets as possible.

COOL DOWN

200-meter recovery walk

:30 foam roll quads/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN