CrossFit Montgomery

CrossFit Montgomery – CF

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GENERAL WARMUP

RUNNING LINE DRILL WARM-UP | 8:00

1-2 rounds:

Hip rotations – out and around

Hip rotations – in and out

Heel walks

Toe walks

Outside feet

Inside feet

A skips

B skips

C skips

High knees

Butt kicks

Karaoke

Skipping (forward/back/height/length)

Shuttle runs

SPECIFIC WARMUP

1 set:

200-meter run, slow

:30 alternating hamstring scoops

2 sets:

:30 running position drill per leg

:30 running in place drill

:30 partner falling drill

100-meter run

2 sets:

200-meter run

– Rest 1:00 between sets.

WORKOUT

Metcon (Time)

RX

3 rounds for time:

600-m run

Rest 1:00

400-m run

Rest 1:00

200-m run

Rest 1:00

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for time:

300-m run

Rest 1:00

200-m run

Rest 1:00

100-m run

Rest 1:00
Score = total time.

COOL DOWN

1:00 foam roll calves

1:00 standing pike stretch

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

PLYOMETRIC WARM-UP | 10:00

Calf raises

Plate toe taps

Step-up

Drop-and-land off of plate

Step-up + squat landing

Box jump + step-down

Box jump + squat landing

Box jump + slow rebound

Multiple box jumps

SPECIFIC WARMUP

LOW-RING MUSCLE-UP | 6:00

5 push-ups or push-ups from the knees

:10-:20 ring support hold

3-5 ring dips Range of motion

3 kneeling false grip ring rows False grip + torso position

3 kneeling muscle-up transitions Range of motion

1-3 low-ring muscle-ups

SKILL WORK | 10:00

On a 10:00 clock:

Low-ring muscle-up practice

Beginner: False grip ring rows + foot-assisted ring dips

Intermediate: Low-ring transition variations

Advanced: L-sit muscle-ups

HIGH-RING MUSCLE-UP | 4:00

False grip kip swings Maintain false grip with big kip swings, use a foot assist if needed.

Muscle-ups

MINI ROUND

1 muscle-up

3 box jumps

5 AbMat sit-ups

– Use workout variations.

WORKOUT

Metcon (Time)

RX

5 rounds for time:

5 ring muscle-ups

10 box jumps (20/24 in)

20 AbMat sit-ups

INTERMEDIATE

5 rounds for time:

2 ring muscle-ups

10 box jumps (20/24 in)

20 AbMat sit-ups

BEGINNER

5 rounds for time:

5 low ring muscle-up transitions

10 box step-ups (12/20 in)

10 AbMat sit-ups

COOL DOWN

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

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GENERAL WARMUP

PLYOMETRIC WARM-UP | 10:00

Calf raises

Plate toe taps

Step-up

Drop-and-land off of plate

Step-up + squat landing

Box jump + step-down

Box jump + squat landing

Box jump + slow rebound

Multiple box jumps

SPECIFIC WARMUP

LOW-RING MUSCLE-UP | 6:00

5 push-ups or push-ups from the knees

:10-:20 ring support hold

3-5 ring dips Range of motion

3 kneeling false grip ring rows False grip + torso position

3 kneeling muscle-up transitions Range of motion

1-3 low-ring muscle-ups

SKILL WORK | 10:00

On a 10:00 clock:

Low-ring muscle-up practice

Beginner: False grip ring rows + foot-assisted ring dips

Intermediate: Low-ring transition variations

Advanced: L-sit muscle-ups

HIGH-RING MUSCLE-UP | 4:00

False grip kip swings Maintain false grip with big kip swings, use a foot assist if needed.

Muscle-ups

MINI ROUND

1 muscle-up

3 box jumps

5 AbMat sit-ups

– Use workout variations.

WORKOUT

Metcon (5 Rounds for time)

RX

5 rounds for time:

5 ring muscle-ups

10 box jumps (20/24 in)

20 AbMat sit-ups

INTERMEDIATE

5 rounds for time:

2 ring muscle-ups

10 box jumps (20/24 in)

20 AbMat sit-ups

BEGINNER

5 rounds for time:

5 low ring muscle-up transitions

10 box step-ups (12/20 in)

10 AbMat sit-ups

COOL DOWN

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row or bike

2 sets:

5 elbow-to-instep/leg

:30 unweighted good mornings

5-10 step back lunges/leg

5-10 single-leg toe touches/leg

SPECIFIC WARMUP

DOUBLE-UNDER | 6:00

Jump in place (no rope)

Single-under

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

WORKOUT PREP

2 sets:

:40 calories on the machine

:20 rest

:40 double-unders

:20 rest

– Use workout options.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

25/36 cal on any machine

72 double-unders

INTERMEDIATE

AMRAP 12:

20/28 cal on any machine

50 double-unders

BEGINNER

AMRAP 12:

12/17 cal on any machine

50 single-unders

SKILL WORK

4 sets:

10 good mornings

– Start light and build in load as quality mechanics allow.

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

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:

2:00 bike

15 PVC pass-throughs

15 PVC good mornings (wide stance)

5 elbow-to-instep/leg

15 counterbalance plate squats

2 sets:

5 shoulder presses

5 push presses

5 pause front squats

5 front squats

SPECIFIC WARMUP

HANG POWER SNATCH | 4:00

5 hang muscle snatches Timing

5 top-to-top hang muscle snatches Bar path

10 top-to-top hang power snatches Hip extension

SUMO DEADLIFT HIGH PULL | 4:00

3 sumo deadlifts

3 sumo deadlift-shrugs, slow

3 sumo deadlift high pulls, slow

10 sumo deadlift high pulls, fast

BUILD-UP

5 hang power snatches

5 push presses

5 sumo deadlift high pulls

5 front squats

MINI ROUND

1 set:

15 hang power snatches

:30 rest

15 push presses

:30 rest

15 sumo deadlift high pulls

:30 rest

15 front squats

WORKOUT

Andi (Time)

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

65lb/45lb
To learn more about Andi click here
INTERMEDIATE

70 hang power snatches (35/45 lb)

70 push presses (35/45 lb)

70 sumo deadlift high pulls (35/45 lb)

70 front squats (35/45 lb)

BEGINNER

50 hang power snatches (15/25 lb)

50 push presses (15/25 lb)

50 sumo deadlift high pulls (15/25 lb)

50 front squats (15/25 lb)

COOL DOWN

1:00 scorpion stretch/side

1:00 child’s pose stretch

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:

5-10 sit-ups

5 inchworm + push-ups

10 alternating Cossack squats

5-10 hand-elevated push-ups

1 set:

5-10 tuck-ups

10 up-downs

10 sumo stance squats

5-10 push-ups

1 sets:

5-10 V-ups

10 up-downs to a 6-inch target

10 air squats

5-10 pike push-ups

SPECIFIC WARMUP

TOES-TO-BAR | 10:00

Setup

:15 kip swings

2 kip swings + 2 hanging leg raises

2 kip swings + 2 knees-to-armpits

2 kip swings + 1 knees-to-armpits + 1 toes-to-bar

3-5 toes-to-bars

3-5 toes-to-bars

Test 8-10 unbroken reps.

BURPEE | 4:00

2 burpees

2 burpees

3 burpees

3 burpees

Test 8 burpees in :30 or less.

WALL-BALL SHOT | 7:00

5 med-ball squats Line of action

5 paused wall-ball shots Depth

5 wall-ball shots Heels

5 wall-ball shots Speed

Test

MINI ROUND

5 toes-to-bars

5 burpees

5 wall-ball shots

– Use workout variations

WORKOUT

Metcon (Time)

RX

21-15-9 reps for time of:

Toes-to-bars

Burpees

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

INTERMEDIATE

21-15-9 reps for time of:

Knees-to-armpits

Burpees

Wall-ball shots (10/14 lb) (9/10 ft)

BEGINNER

15-12-9 reps for time of:

Hanging leg raises

Burpees

Wall-ball shots (6/10 lb) (9/10 ft)

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg