CrossFit Montgomery

CrossFit Montgomery – CF

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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

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

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

Snatch (1 Rep Max)

Clean and Jerk (1 Rep Max)

COOL DOWN

1:00 child’s pose

1:00 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 sets:

5 inchworms

10 banded pull-aparts

5 cobra stretch to down dog

10 banded pass-throughs

5 push-ups or hand-elevated push-ups

1 set:

500-meter row

SKILL WORK

On a 10:00 clock:

Handstand practice

Beginner: pike handstand holds

Intermediate: back-to-wall handstand holds, moving away from the wall as able

Advanced: practice freestanding handstands

– All athletes rest :30-1:00 between attempts.

SPECIFIC WARMUP

Ring dip | 9:00

Jumping ring dips

Ring support hold

Bottom of ring hold

Kipping ring dip practice

MINI ROUND

5 ring dips

20 pulls on the rower

WORKOUT

Metcon (Time)

RX

15 ring dips

1,000-m row

15 ring dips

750-m row

15 ring dips

500-m row

INTERMEDIATE

For time:

10 ring dips

1,000-m row

10 ring dips

750-m row

10 ring dips

500-m row

BEGINNER

10 box dips

700-m row

10 box dips

500-m row

10 box dips

300-m row

COOL DOWN

:45 doorway pec stretch/side

:45 lacrosse-ball chest/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 sets:

5 inchworms

10 banded pull-aparts

5 cobra stretch to down dog

10 banded pass-throughs

5 push-ups or hand-elevated push-ups

1 set:

500-meter row

SKILL WORK

On a 10:00 clock:

Handstand practice

Beginner: pike handstand holds

Intermediate: back-to-wall handstand holds, moving away from the wall as able

Advanced: practice freestanding handstands

– All athletes rest :30-1:00 between attempts.

SPECIFIC WARMUP

Ring dip | 9:00

Jumping ring dips

Ring support hold

Bottom of ring hold

Kipping ring dip practice

MINI ROUND

5 ring dips

20 pulls on the rower

WORKOUT

Metcon (Time)

RX

15 ring dips

1,000-m row

15 ring dips

750-m row

15 ring dips

500-m row

INTERMEDIATE

For time:

10 ring dips

1,000-m row

10 ring dips

750-m row

10 ring dips

500-m row

BEGINNER

10 box dips

700-m row

10 box dips

500-m row

10 box dips

300-m row

COOL DOWN

:45 doorway pec stretch/side

:45 lacrosse-ball chest/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 sets:

5 inchworms

10 banded pull-aparts

5 cobra stretch to down dog

10 banded pass-throughs

5 push-ups or hand-elevated push-ups

1 set:

500-meter row

SKILL WORK

On a 10:00 clock:

Handstand practice

Beginner: pike handstand holds

Intermediate: back-to-wall handstand holds, moving away from the wall as able

Advanced: practice freestanding handstands

– All athletes rest :30-1:00 between attempts.

SPECIFIC WARMUP

Ring dip | 9:00

Jumping ring dips

Ring support hold

Bottom of ring hold

Kipping ring dip practice

MINI ROUND

5 ring dips

20 pulls on the rower

WORKOUT

Metcon (Time)

RX

15 ring dips

1,000-m row

15 ring dips

750-m row

15 ring dips

500-m row

INTERMEDIATE

For time:

10 ring dips

1,000-m row

10 ring dips

750-m row

10 ring dips

500-m row

BEGINNER

10 box dips

700-m row

10 box dips

500-m row

10 box dips

300-m row

COOL DOWN

:45 doorway pec stretch/side

:45 lacrosse-ball chest/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

2 sets:

5 inchworms

10 banded pull-aparts

5 cobra stretch to down dog

10 banded pass-throughs

5 push-ups or hand-elevated push-ups

1 set:

500-meter row

SKILL WORK

On a 10:00 clock:

Handstand practice

Beginner: pike handstand holds

Intermediate: back-to-wall handstand holds, moving away from the wall as able

Advanced: practice freestanding handstands

– All athletes rest :30-1:00 between attempts.

SPECIFIC WARMUP

Ring dip | 9:00

Jumping ring dips

Ring support hold

Bottom of ring hold

Kipping ring dip practice

MINI ROUND

5 ring dips

20 pulls on the rower

WORKOUT

Metcon (Time)

RX

15 ring dips

1,000-m row

15 ring dips

750-m row

15 ring dips

500-m row

INTERMEDIATE

For time:

10 ring dips

1,000-m row

10 ring dips

750-m row

10 ring dips

500-m row

BEGINNER

10 box dips

700-m row

10 box dips

500-m row

10 box dips

300-m row

COOL DOWN

:45 doorway pec stretch/side

:45 lacrosse-ball chest/side

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Every 2:00 for 4 sets:

:45 run, row, bike, or ski

Set 1 | :45 inchworms

Set 2 | :45 air squats

Set 3 | :45 up-downs

Set 4 | :45 PVC good mornings

10 leg swings/leg

10 push-ups (from the knees as needed)

10 PVC behind-the-kneck presses

10 Cossack squats

10 slow calf raises/leg

10 PVC overhead squats

SPECIFIC WARMUP

Box jump-over | 4:00

10 step-ups

5 box jumps + step-down

5 box jump-overs

5 box jump-overs

Dumbbell snatch | 5:00

5 dumbbell deadlifts each arm

8 alternating single-arm dumbbell swings

8 alternating dumbbell hang snatches

8 alternating dumbbell snatches

Wall walk | 5:00

10 alternating plank shoulder taps

10 alternating feet-on-wall shoulder taps

3 partial wall walk

2-3 wall walks

WORKOUT PREP

2 sets:

1 wall walk

6 alternating dumbbell snatches

8 box jump-overs

WORKOUT

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 20-lb. dumbbell, 20-in. box

M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Masters RX (Ages 55+) click here

COOL DOWN

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

Every 2:00 for 4 sets:

:45 run, row, bike, or ski

Set 1 | :45 inchworms

Set 2 | :45 air squats

Set 3 | :45 up-downs

Set 4 | :45 PVC good mornings

10 leg swings/leg

10 push-ups (from the knees as needed)

10 PVC behind-the-kneck presses

10 Cossack squats

10 slow calf raises/leg

10 PVC overhead squats

SPECIFIC WARMUP

Box jump-over | 4:00

10 step-ups

5 box jumps + step-down

5 box jump-overs

5 box jump-overs

Dumbbell snatch | 5:00

5 dumbbell deadlifts each arm

8 alternating single-arm dumbbell swings

8 alternating dumbbell hang snatches

8 alternating dumbbell snatches

Wall walk | 5:00

10 alternating plank shoulder taps

10 alternating feet-on-wall shoulder taps

3 partial wall walk

2-3 wall walks

WORKOUT PREP

2 sets:

1 wall walk

6 alternating dumbbell snatches

8 box jump-overs

WORKOUT

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 20-lb. dumbbell, 20-in. box

M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Masters RX (Ages 55+) click here

COOL DOWN

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves