CrossFit Montgomery – CF
GENERAL WARMUP
400-meter run
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
SPECIFIC WARMUP
SIngle-leg squat | 10:00
3 narrow stance squats
3 narrow stance squats
3 narrow stance squats
2 toenail spot pistols
2 toenail spot pistols
2 toenail spot pistols
2 foot-wrap pistol squats
2 foot-wrap pistol squats
2 pistols
2 pistols
2 pistols
MINI ROUND
:30 double-unders, attempts, or single-unders
10 sit-ups
8 push-ups
6 single-leg squats
– Use workout variations
WORKOUT
Metcon (Time)
RX
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
INTERMEDIATE
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats
BEGINNER
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges
SKILL WORK
5 sets for load:
5 strict weighted pull-up
– Pause with your chin over the bar for :01.
Metcon (Weight)
5 strict weighted pull-up
COOL DOWN
Accumulate:
:30 standing bent-arm pec stretch/side
:30 calf wedge stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
400-meter run
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
SPECIFIC WARMUP
SIngle-leg squat | 10:00
3 narrow stance squats
3 narrow stance squats
3 narrow stance squats
2 toenail spot pistols
2 toenail spot pistols
2 toenail spot pistols
2 foot-wrap pistol squats
2 foot-wrap pistol squats
2 pistols
2 pistols
2 pistols
MINI ROUND
:30 double-unders, attempts, or single-unders
10 sit-ups
8 push-ups
6 single-leg squats
– Use workout variations
WORKOUT
Metcon (Time)
RX
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
INTERMEDIATE
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats
BEGINNER
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges
SKILL WORK
5 sets for load:
5 strict weighted pull-up
– Pause with your chin over the bar for :01.
Metcon (Weight)
5 strict weighted pull-up
COOL DOWN
Accumulate:
:30 standing bent-arm pec stretch/side
:30 calf wedge stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
400-meter run
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
SPECIFIC WARMUP
SIngle-leg squat | 10:00
3 narrow stance squats
3 narrow stance squats
3 narrow stance squats
2 toenail spot pistols
2 toenail spot pistols
2 toenail spot pistols
2 foot-wrap pistol squats
2 foot-wrap pistol squats
2 pistols
2 pistols
2 pistols
MINI ROUND
:30 double-unders, attempts, or single-unders
10 sit-ups
8 push-ups
6 single-leg squats
– Use workout variations
WORKOUT
Metcon (Time)
RX
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
INTERMEDIATE
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats
BEGINNER
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges
SKILL WORK
5 sets for load:
5 strict weighted pull-up
– Pause with your chin over the bar for :01.
Metcon (Weight)
5 strict weighted pull-up
COOL DOWN
Accumulate:
:30 standing bent-arm pec stretch/side
:30 calf wedge stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
400-meter run
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
SPECIFIC WARMUP
SIngle-leg squat | 10:00
3 narrow stance squats
3 narrow stance squats
3 narrow stance squats
2 toenail spot pistols
2 toenail spot pistols
2 toenail spot pistols
2 foot-wrap pistol squats
2 foot-wrap pistol squats
2 pistols
2 pistols
2 pistols
MINI ROUND
:30 double-unders, attempts, or single-unders
10 sit-ups
8 push-ups
6 single-leg squats
– Use workout variations
WORKOUT
Metcon (Time)
RX
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
INTERMEDIATE
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats
BEGINNER
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges
SKILL WORK
5 sets for load:
5 strict weighted pull-up
– Pause with your chin over the bar for :01.
Metcon (Weight)
5 strict weighted pull-up
COOL DOWN
Accumulate:
:30 standing bent-arm pec stretch/side
:30 calf wedge stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
400-meter run
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
SPECIFIC WARMUP
SIngle-leg squat | 10:00
3 narrow stance squats
3 narrow stance squats
3 narrow stance squats
2 toenail spot pistols
2 toenail spot pistols
2 toenail spot pistols
2 foot-wrap pistol squats
2 foot-wrap pistol squats
2 pistols
2 pistols
2 pistols
MINI ROUND
:30 double-unders, attempts, or single-unders
10 sit-ups
8 push-ups
6 single-leg squats
– Use workout variations
WORKOUT
Metcon (Time)
RX
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
INTERMEDIATE
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats
BEGINNER
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges
SKILL WORK
5 sets for load:
5 strict weighted pull-up
– Pause with your chin over the bar for :01.
Metcon (Weight)
5 strict weighted pull-up
COOL DOWN
Accumulate:
:30 standing bent-arm pec stretch/side
:30 calf wedge stretch/side
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 inchworm to push-up + down dog
10 PVC pass-throughs
5 inchworm to push-up + down dog
10 PVC around-the-worlds
5 inchworm to push-up + down dog
10 PVC snatch grip behind-the-neck presses
SPECIFIC WARMUP
Hang power snatch | 9:00
7 high hang shrugs
7 hang muscle snatches
7 snatch drops
7 hang power snatches
LOAD UP
3 sets:
3 hang power snatches
– Rest :60-:90 between sets.
– Build to 40-45% of your best power snatch, or a weight that feels moderately light.
WORKOUT
Hang Power Snatch (10 X 3)
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
SKILL WORK
8 sets:
:20 plank hold
:10 rest
COOL DOWN
1:00 cobra stretch
:30 foam roll lats/side
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 inchworm to push-up + down dog
10 PVC pass-throughs
5 inchworm to push-up + down dog
10 PVC around-the-worlds
5 inchworm to push-up + down dog
10 PVC snatch grip behind-the-neck presses
SPECIFIC WARMUP
Hang power snatch | 9:00
7 high hang shrugs
7 hang muscle snatches
7 snatch drops
7 hang power snatches
LOAD UP
3 sets:
3 hang power snatches
– Rest :60-:90 between sets.
– Build to 40-45% of your best power snatch, or a weight that feels moderately light.
WORKOUT
Hang Power Snatch (10 X 3)
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
SKILL WORK
8 sets:
:20 plank hold
:10 rest
COOL DOWN
1:00 cobra stretch
:30 foam roll lats/side
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 inchworm to push-up + down dog
10 PVC pass-throughs
5 inchworm to push-up + down dog
10 PVC around-the-worlds
5 inchworm to push-up + down dog
10 PVC snatch grip behind-the-neck presses
SPECIFIC WARMUP
Hang power snatch | 9:00
7 high hang shrugs
7 hang muscle snatches
7 snatch drops
7 hang power snatches
LOAD UP
3 sets:
3 hang power snatches
– Rest :60-:90 between sets.
– Build to 40-45% of your best power snatch, or a weight that feels moderately light.
WORKOUT
Hang Power Snatch (10 X 3)
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
SKILL WORK
8 sets:
:20 plank hold
:10 rest
COOL DOWN
1:00 cobra stretch
:30 foam roll lats/side