Categories
Workouts

241202

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

:30 bike, easy

:20 bike, moderate pace

:10 bike, fast pace

2 sets:

10 PVC good mornings

10 leg swings/side (forward and back)

5 inchworms

10 leg swings/side (side to side)

10 alternating Samson stretches

SPECIFIC WARMUP

DEADLIFT

Weight in heels

Neutral spine

Active shoulders

Straight Bar Path

Constant torso angle

BUILD-UP

3-5 sets:

5 deadlifts

– Build in load to workout weight.

MINI ROUND

:30 bike

:30 deadlifts

– Use workout load.

WORKOUT

Metcon (4 Rounds for reps)

RX

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (125/185 lb)

2:00 rest

INTERMEDIATE

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (95/135 lb)

2:00 rest

BEGINNER

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (65/95 lb)

2:00 rest

SKILL WORK

Every 2:00 for 3 rounds:

10 sumo stance good mornings

– Athlete chooses load.

COOL DOWN

:30 standing hamstring stretch/leg

1:00 table-top stretch

Categories
Workouts

241202

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

:30 bike, easy

:20 bike, moderate pace

:10 bike, fast pace

2 sets:

10 PVC good mornings

10 leg swings/side (forward and back)

5 inchworms

10 leg swings/side (side to side)

10 alternating Samson stretches

SPECIFIC WARMUP

DEADLIFT

Weight in heels

Neutral spine

Active shoulders

Straight Bar Path

Constant torso angle

BUILD-UP

3-5 sets:

5 deadlifts

– Build in load to workout weight.

MINI ROUND

:30 bike

:30 deadlifts

– Use workout load.

WORKOUT

Metcon (4 Rounds for reps)

RX

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (125/185 lb)

2:00 rest

INTERMEDIATE

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (95/135 lb)

2:00 rest

BEGINNER

4 rounds for reps:

1:00 bike for calories

1:00 deadlifts (65/95 lb)

2:00 rest

SKILL WORK

Every 2:00 for 3 rounds:

10 sumo stance good mornings

– Athlete chooses load.

COOL DOWN

:30 standing hamstring stretch/leg

1:00 table-top stretch

Categories
Workouts

241122

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

Categories
Workouts

241122

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

Categories
Workouts

241127

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Kettlebell warm-up | 11:00

1 set:

10 alternating Spiderman stretches

10 alternating scorpion stretches

10 leg swings/leg (front and back)

1 set:

10 alternating plank reach-throughs

10 single-arm single-leg kettlebell deadlifts/leg

1 set:

10 up-downs

10 single-arm kettlebell swings/arm (shoulder height)

1 set:

10 burpees

10 kettlebell swings (American swings)

SPECIFIC WARMUP

Burpee pull-up | 8:00

10 kip swings

3 kip swings + 3 kips

5 kipping pull-ups

3 burpee + strict pull-ups

3 burpee + kipping pull-ups

WORKOUT PREP

2 sets:

3 kettlebell swings

3 burpee pull-ups

– Rest :30 between sets.

– Use workout variations.

WORKOUT

Metcon (Time)

RX

1-2-3-4-5-6-7-8-9-10 reps for time of:

KB swings (53/70 lb)

Burpee pull-ups

– Pull-up bar 6 inches from fingertips with arms overhead.

INTERMEDIATE

1-2-3-4-5-6-7-8-9-10 reps for time of:

KB swings (35/53 lb)

Burpee pull-ups

– Pull-up bar 1 inch from fingertips with arms overhead.

BEGINNER

1-2-3-4-5-6-7-8 reps for time of:

KB swings (18/26 lb)

Burpee jumping pull-ups

– Pull-up bar between forearm and elbow with arms overhead.

SKILL WORK

EMOM 10:

Min. 1 | 2 Turkish get-ups

Min. 2 | :10-:30 L-sit hold

COOL DOWN

200-meter cooldown walk

1:00 foam roll quadriceps

:30 foam roll lats/side

Categories
Workouts

241127

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Kettlebell warm-up | 11:00

1 set:

10 alternating Spiderman stretches

10 alternating scorpion stretches

10 leg swings/leg (front and back)

1 set:

10 alternating plank reach-throughs

10 single-arm single-leg kettlebell deadlifts/leg

1 set:

10 up-downs

10 single-arm kettlebell swings/arm (shoulder height)

1 set:

10 burpees

10 kettlebell swings (American swings)

SPECIFIC WARMUP

Burpee pull-up | 8:00

10 kip swings

3 kip swings + 3 kips

5 kipping pull-ups

3 burpee + strict pull-ups

3 burpee + kipping pull-ups

WORKOUT PREP

2 sets:

3 kettlebell swings

3 burpee pull-ups

– Rest :30 between sets.

– Use workout variations.

WORKOUT

Metcon (Time)

RX

1-2-3-4-5-6-7-8-9-10 reps for time of:

KB swings (53/70 lb)

Burpee pull-ups

– Pull-up bar 6 inches from fingertips with arms overhead.

INTERMEDIATE

1-2-3-4-5-6-7-8-9-10 reps for time of:

KB swings (35/53 lb)

Burpee pull-ups

– Pull-up bar 1 inch from fingertips with arms overhead.

BEGINNER

1-2-3-4-5-6-7-8 reps for time of:

KB swings (18/26 lb)

Burpee jumping pull-ups

– Pull-up bar between forearm and elbow with arms overhead.

SKILL WORK

EMOM 10:

Min. 1 | 2 Turkish get-ups

Min. 2 | :10-:30 L-sit hold

COOL DOWN

200-meter cooldown walk

1:00 foam roll quadriceps

:30 foam roll lats/side

Categories
Workouts

241127

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Kettlebell warm-up | 11:00

1 set:

10 alternating Spiderman stretches

10 alternating scorpion stretches

10 leg swings/leg (front and back)

1 set:

10 alternating plank reach-throughs

10 single-arm single-leg kettlebell deadlifts/leg

1 set:

10 up-downs

10 single-arm kettlebell swings/arm (shoulder height)

1 set:

10 burpees

10 kettlebell swings (American swings)

SPECIFIC WARMUP

Burpee pull-up | 8:00

10 kip swings

3 kip swings + 3 kips

5 kipping pull-ups

3 burpee + strict pull-ups

3 burpee + kipping pull-ups

WORKOUT PREP

2 sets:

3 kettlebell swings

3 burpee pull-ups

– Rest :30 between sets.

– Use workout variations.

WORKOUT

Metcon (Time)

RX

1-2-3-4-5-6-7-8-9-10 reps for time of:

KB swings (53/70 lb)

Burpee pull-ups

– Pull-up bar 6 inches from fingertips with arms overhead.

INTERMEDIATE

1-2-3-4-5-6-7-8-9-10 reps for time of:

KB swings (35/53 lb)

Burpee pull-ups

– Pull-up bar 1 inch from fingertips with arms overhead.

BEGINNER

1-2-3-4-5-6-7-8 reps for time of:

KB swings (18/26 lb)

Burpee jumping pull-ups

– Pull-up bar between forearm and elbow with arms overhead.

SKILL WORK

EMOM 10:

Min. 1 | 2 Turkish get-ups

Min. 2 | :10-:30 L-sit hold

COOL DOWN

200-meter cooldown walk

1:00 foam roll quadriceps

:30 foam roll lats/side

Categories
Workouts

241122

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN

Categories
Workouts

241126

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

:30 inchworms

:30 push-ups

:30 alternating Cossack squats

:30 shoulder presses

– Hold the bar overhead for at least :01 at the top of each rep.

1 set:

:30 inchworms

:30 push-ups

:30 air squats

:30 push presses

– Hold the bar overhead for at least :01 at the top of each rep.

SPECIFIC WARMUP

Snatch | 6:00

:20 setup hold

5 snatch-grip deadlift-shrugs

5 muscle snatches

5 overhead squats

5 squat snatches

5 squat snatches

Clean and jerk | 4:00

5 muscle cleans

3 front squats

5 squat cleans

5 push jerks

3 squat clean and jerks

WORKOUT

RX

For load:

Snatch

– Build to a 1-rep-max

Clean and jerk

– Build to a 1-rep-max

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets:

3 snatches

5 sets:

2 clean and jerks

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch (1 Rep Max)

Clean and Jerk (1 Rep Max)

Snatch (1 Rep Max)

Clean and Jerk (1 Rep Max)

COOL DOWN

1:00 child’s pose

1:00 couch stretch/leg

Categories
Workouts

241126

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

:30 inchworms

:30 push-ups

:30 alternating Cossack squats

:30 shoulder presses

– Hold the bar overhead for at least :01 at the top of each rep.

1 set:

:30 inchworms

:30 push-ups

:30 air squats

:30 push presses

– Hold the bar overhead for at least :01 at the top of each rep.

SPECIFIC WARMUP

Snatch | 6:00

:20 setup hold

5 snatch-grip deadlift-shrugs

5 muscle snatches

5 overhead squats

5 squat snatches

5 squat snatches

Clean and jerk | 4:00

5 muscle cleans

3 front squats

5 squat cleans

5 push jerks

3 squat clean and jerks

WORKOUT

RX

For load:

Snatch

– Build to a 1-rep-max

Clean and jerk

– Build to a 1-rep-max

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets:

3 snatches

5 sets:

2 clean and jerks

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch (1 Rep Max)

Clean and Jerk (1 Rep Max)

Snatch (1 Rep Max)

Clean and Jerk (1 Rep Max)

COOL DOWN

1:00 child’s pose

1:00 couch stretch/leg