CrossFit Montgomery

CrossFit Montgomery – CF

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GENERAL WARMUP

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

Carioca

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

Every 4:00 for 5 sets:

400-m run

– Score is slowest effort.

– Rest with the remaining time.

intermediate

Same as Rx’d

beginner

Every 4:00 for 5 sets:

200-m run

– Score is slowest effort.

– Rest with the remaining time.

SKILL WORK

Metcon (Weight)

200m goblet carry

COOL DOWN

:30 foam roll calves/side

:30 foam roll quads/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

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

Carioca

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

Every 4:00 for 5 sets:

400-m run

– Score is slowest effort.

– Rest with the remaining time.

intermediate

Same as Rx’d

beginner

Every 4:00 for 5 sets:

200-m run

– Score is slowest effort.

– Rest with the remaining time.

SKILL WORK

Metcon (Weight)

200m goblet carry

COOL DOWN

:30 foam roll calves/side

:30 foam roll quads/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

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

Carioca

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

Every 4:00 for 5 sets:

400-m run

– Score is slowest effort.

– Rest with the remaining time.

intermediate

Same as Rx’d

beginner

Every 4:00 for 5 sets:

200-m run

– Score is slowest effort.

– Rest with the remaining time.

SKILL WORK

Metcon (Weight)

200m goblet carry

COOL DOWN

:30 foam roll calves/side

:30 foam roll quads/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

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

Carioca

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

Every 4:00 for 5 sets:

400-m run

– Score is slowest effort.

– Rest with the remaining time.

intermediate

Same as Rx’d

beginner

Every 4:00 for 5 sets:

200-m run

– Score is slowest effort.

– Rest with the remaining time.

SKILL WORK

1 set:

200-meter goblet hold carry

COOL DOWN

:30 foam roll calves/side

:30 foam roll quads/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

400-meter slow jog

5 inchworms

5 elbow-to-instep/leg

2 sets:

:20 jumping jacks

:20 mountain climbers

:20 Superman arch-ups

:20 up-downs

:20 jumping squats

:20 lateral burpees over a line

SPECIFIC WARMUP

Dumbbell power snatch | 7:00

3 dumbbell deadlifts/arm

3 dumbbell deadlift + shrugs/arm

4 dumbbell sumo deadlift high pulls/arm

5 dumbbell muscle snatches/arm

5 dumbbell power snatches/arm

WORKOUT PREP

2 sets:

5 dumbbell snatches, arm 1

5 lateral burpees over the dumbbell

5 dumbbell snatches, arm 2

5 lateral burpees over the dumbbell

– Rest 1:00 between sets.

WORKOUT

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here

CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here

SKILL WORK

3 sets:

:30 plank hold

10-15 V-ups

– Rest as needed.

COOL DOWN

Accumulate:

1:00 foam roll upper back

:30 pec stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

400-meter slow jog

5 inchworms

5 elbow-to-instep/leg

2 sets:

:20 jumping jacks

:20 mountain climbers

:20 Superman arch-ups

:20 up-downs

:20 jumping squats

:20 lateral burpees over a line

SPECIFIC WARMUP

Dumbbell power snatch | 7:00

3 dumbbell deadlifts/arm

3 dumbbell deadlift + shrugs/arm

4 dumbbell sumo deadlift high pulls/arm

5 dumbbell muscle snatches/arm

5 dumbbell power snatches/arm

WORKOUT PREP

2 sets:

5 dumbbell snatches, arm 1

5 lateral burpees over the dumbbell

5 dumbbell snatches, arm 2

5 lateral burpees over the dumbbell

– Rest 1:00 between sets.

WORKOUT

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here

CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here

SKILL WORK

3 sets:

:30 plank hold

10-15 V-ups

– Rest as needed.

COOL DOWN

Accumulate:

1:00 foam roll upper back

:30 pec stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

400-meter slow jog

5 inchworms

5 elbow-to-instep/leg

2 sets:

:20 jumping jacks

:20 mountain climbers

:20 Superman arch-ups

:20 up-downs

:20 jumping squats

:20 lateral burpees over a line

SPECIFIC WARMUP

Dumbbell power snatch | 7:00

3 dumbbell deadlifts/arm

3 dumbbell deadlift + shrugs/arm

4 dumbbell sumo deadlift high pulls/arm

5 dumbbell muscle snatches/arm

5 dumbbell power snatches/arm

WORKOUT PREP

2 sets:

5 dumbbell snatches, arm 1

5 lateral burpees over the dumbbell

5 dumbbell snatches, arm 2

5 lateral burpees over the dumbbell

– Rest 1:00 between sets.

WORKOUT

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here

CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here

SKILL WORK

3 sets:

:30 plank hold

10-15 V-ups

– Rest as needed.

COOL DOWN

Accumulate:

1:00 foam roll upper back

:30 pec stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

400-meter slow jog

5 inchworms

5 elbow-to-instep/leg

2 sets:

:20 jumping jacks

:20 mountain climbers

:20 Superman arch-ups

:20 up-downs

:20 jumping squats

:20 lateral burpees over a line

SPECIFIC WARMUP

Dumbbell power snatch | 7:00

3 dumbbell deadlifts/arm

3 dumbbell deadlift + shrugs/arm

4 dumbbell sumo deadlift high pulls/arm

5 dumbbell muscle snatches/arm

5 dumbbell power snatches/arm

WORKOUT PREP

2 sets:

5 dumbbell snatches, arm 1

5 lateral burpees over the dumbbell

5 dumbbell snatches, arm 2

5 lateral burpees over the dumbbell

– Rest 1:00 between sets.

WORKOUT

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here

CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here

SKILL WORK

3 sets:

:30 plank hold

10-15 V-ups

– Rest as needed.

COOL DOWN

Accumulate:

1:00 foam roll upper back

:30 pec stretch/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

400-meter slow jog

5 inchworms

5 elbow-to-instep/leg

2 sets:

:20 jumping jacks

:20 mountain climbers

:20 Superman arch-ups

:20 up-downs

:20 jumping squats

:20 lateral burpees over a line

SPECIFIC WARMUP

Dumbbell power snatch | 7:00

3 dumbbell deadlifts/arm

3 dumbbell deadlift + shrugs/arm

4 dumbbell sumo deadlift high pulls/arm

5 dumbbell muscle snatches/arm

5 dumbbell power snatches/arm

WORKOUT PREP

2 sets:

5 dumbbell snatches, arm 1

5 lateral burpees over the dumbbell

5 dumbbell snatches, arm 2

5 lateral burpees over the dumbbell

– Rest 1:00 between sets.

WORKOUT

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here

CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here

SKILL WORK

3 sets:

:30 plank hold

10-15 V-ups

– Rest as needed.

COOL DOWN

Accumulate:

1:00 foam roll upper back

:30 pec stretch/side