CrossFit Montgomery – CF
GENERAL WARMUP
2:00 bike, row, or ski
10 unweighted good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski
SPECIFIC WARMUP
DEADLIFT | 10:00
Setup
6 deadlifts Proper setup.
6 deadlifts Keep the bar close to the body on the ascent.
6 deadlifts Push the hips back on the descent.
6 deadlifts Maintain lumbar curve.
LOAD UP
4 sets:
3 deadlifts
– Lift every 2:00, starting light and building to starting weight.
HEAVY DAY
RX
For load:
3-3-3-3-3
Deadlift
INTERMEDIATE
Same as Rx’d
BEGINNER
For load:
5-5-5-5-5
Deadlift
Deadlift (3-3-3-3-3)
COOL DOWN
:30 standing hamstring stretch/leg
1:00 table-top stretch
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:30 jumping jacks
:10 Samson stretch/leg
:30 mountain climbers
:10 Cossack squat stretch/leg
SQUAT THERAPY | 5:00
EMOM 5:
5 reps of wall-facing squats
– :03 down, :03 hold, then stand.
SPECIFIC WARMUP
RING DIP | 4:00
Jumping ring dips
Ring support hold
Bottom of ring hold
Kipping ring dip practice
BACK SQUAT | 4:00
3 back squat initiations
3 above-parallel back squats
5 back squats
5 back squats
BUILD-UP
3 sets:
5 back squats
WORKOUT
Metcon (10 Rounds for reps)
RX
10 x 1:00 rounds:
5 back squats
Max-reps ring dips
INTERMEDIATE
10 x 1:00 rounds:
5 back squats
Max-reps toe-assisted ring dips
BEGINNER
10 x 1:00 rounds:
5 back squats
Push-ups from the knees
– Rest 1:00 between rounds.
– Score is total reps
COOL DOWN
Accumulate:
1:00 foam roll glute/side
1:00 figure-4 stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 counterbalance plate squats
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 alternating Samson stretch lunges
10 counterbalance plate squats
1 set:
100-meter run (slow)
100-meter run (fast)
SPECIFIC WARMUP
OVERHEAD SQUAT | 6:00
6 hang power snatches
3 overhead squats to above parallel
3 overhead squats to above parallel
6 overhead squats
6 overhead squats, barbell
6 overhead squats, light load
6 overhead squats, workout load
BUILD-UP
3 sets:
6 overhead squats
– Pause in the bottom of the first 3 squats for :02 each.
– Rest :60-:90 between sets.
– Add load if mechanics allow.
STANDARDS REVIEW
MINI ROUND
1 set:
200-meter run
10 overhead squats
WORKOUT
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
INTERMEDIATE
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
BEGINNER
4 rounds for time:
300-m run
15 overhead squats (35/45 lb)
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/arm
CrossFit Montgomery – CF
GENERAL WARMUP
e.
SPECIFIC WARMUP
WORKOUT
Metcon (Time)
BUY-IN: 25 SHUTTLE RUNS
90 AIR SQUATS
80 ALT DB SNATCH (35/20)
70 REAR STEP LUNGES
60 RUSSIAN KBS (24/16)
50 SIT-UPS
40 PUSHUPS
30 PULLUPS
20 T2B
10 HSPU
CASH-OUT: 25 SHUTTLE RUNS
– 1 shuttle run is 25 ft out and 25 ft back
COOL DOWN
CrossFit Montgomery – CF
GENERAL WARMUP
e.
SPECIFIC WARMUP
WORKOUT
Metcon (Time)
100 SHUTTLE RUNS
90 AIR SQUATS
80 ALT DB SNATCH (35/20)
70 REAR STEP LUNGES
60 RUSSIAN KBS (32/24)
50 SIT-UPS
40 PUSHUPS
30 PULLUPS
20 T2B
10 HSPU
– 1 shuttle run is 25 ft out and 25 ft back
COOL DOWN
CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 calories on any machine
:30 unweighted good mornings
:30 shuttle run
:30 alternating plank shoulder taps
– Complete all movements at a slow pace.
1 set:
:30 calories on any machine
:30 up-downs
:30 shuttle run
:30 alternating plank hip taps
– Complete all movements at a moderate pace.
1 set:
:30 calories on any machine
:30 burpees
:30 shuttle run
:30 alternating pike shoulder taps
– Complete all movements at a fast pace.
SPECIFIC WARMUP
Hand-release push-up | 3:00
5 hand-release push-ups from the knees
3 hand-release tempo push-ups
5 hand-release push-ups
Dumbbell snatch | 8:00
5 dumbbell deadlifts/arm
5 alternating dumbbell deadlift + shrugs/arm
5 dumbbell muscle snatches/arm
10 alternating dumbbell power snatches
MINI ROUND
1 set:
:20 shuttle runs
– Rest :10.
:20 alternating dumbbell snatches
– Rest :10.
:20 hand-release push-ups
– Rest :10.
:20 calories on any machine
– Rest :10.
WORKOUT
Metcon (4 Rounds for reps)
rx
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (35/50 lb)
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
intermediate
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (20/35 lb)
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
beginner
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (10/15 lb)
1:00 push-ups from the knees
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft bac
COOL DOWN
2:00 reach, roll, and lift