Author: CrossFitMGM

CrossFit Montgomery – CF

GENERAL WARMUP

Each drill 25 feet down and back:

Jog

High knee karaoke

Knee to chest

Lunge with a torso twist

High knees

Butt kickers

SPECIFIC WARMUP

SINGLE-LEG SQUAT | 10:00

Reverse lunge

Long reverse lunge

Elevated reverse lunge

Single-leg squat to box

Heel hook squat

MINI ROUND

2 rounds for time:

100-meter run

6 alternating single-leg squats

WORKOUT

Metcon (Time)

RX

5 rounds for time:

400-m run

40 alternating single-leg squats

INTERMEDIATE

5 rounds for time:

400-m run

20 alternating single-leg squats to target (20 in)

BEGINNER

5 rounds for time:

200-m run

20 air squats

COOL DOWN

1:00 foam roll quads

1:00 couch stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 PVC pass-throughs

10 PVC good mornings

10 PVC overhead squats

:15 side-plank hold/side

200-meter run

:20 plank hold

SPECIFIC WARMUP

POWER CLEAN | 8:00

Setup shoulders in front of the bar.

6 deadlifts to mid-thigh

6 muscle cleans

6-8 tall power cleans

6-8 hang power cleans

6-8 power cleans

BUILD-UP

2-3 sets:

5 unbroken power cleans (building)

MINI ROUND

200-meter run

:30 plank hold

7 unbroken power cleans

WORKOUT

Metcon (Time)

RX

3 rounds for time:

21 power cleans (105/155 lb)

400-m run

Plank hold for time equal to run time

– Plank hold should be unbroken.

INTERMEDIATE

3 rounds for time:

21 power cleans (75/115 lb)

400-m run

Plank hold for as much of run time as possible

BEGINNER

3 rounds for time:

12 power cleans (35/45 lb)

200-m run

Plank hold for as much of run time as possible

COOL DOWN

Accumulate:

1:00 foam roll calves

1:00 cobra stretch

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

200-meter jog

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

:30 pike or plank hold

1 set

200-meter jog

10 single-leg toe touches/leg

10 alternating reverse lunges

10 band pull aparts

:30 handstand or plank hold

1 set

200-meter jog

10 unweighted good mornings

10 walking lunge steps

10 band pull downs

:30 handstand or plank shoulder taps

SKILL WORK

STRICT PULL-UP | 5:00

1 round:

5 scap pull-ups

Rest :30

5 foot-assisted pull-ups

Rest :30

5 jump and controlled lower pull-ups

Rest :30

5 strict pull-ups

Weighted Pull-ups

On a 10:00 clock:

Build to a heavy weighted strict pull-up or your first strict pull-up

SPECIFIC WARMUP

KETTLEBELL SHOULDER PRESS | 5:00

Setup:

Stand tall with feet under the hips.

Kettlebell in the rack position.

Full grip on the bell handle with knuckles facing in.

Elbow forward of the shoulder.

3 presses/arm “Press hard and lock the arm out.”

3 presses/arm “Pull the elbow down and in on the return.”

3 presses/arm “Keep the knuckles in and the kettlebell moving in a straight path.”

WORKOUT PREP

2 rounds:

6 walking lunges

1 strict pull-up

2 kettlebell presses/arm

– Use workout load and variation.

– Speed up on the second round.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

30 walking lunges

6 strict pull-ups

5 KB strict presses/arm (26/35 lb)

INTERMEDIATE

AMRAP 10:

30 walking lunges

6 banded strict pull-ups

5 KB strict presses/arm (18/26 lb)

BEGINNER

AMRAP 10:

20 walking lunges

6 ring rows

5 DB strict presses/arm (10/15 lb)

COOL DOWN

1:00 foam roll quads

1:00 couch stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

On athlete’s choice of machine:

1 set:

:20 easy pace

:20 moderate pace

:20 hard pace

5 PVC good mornings

10 lateral hops

1 set:

:20 easy pace

:20 moderate pace

:20 hard pace

5 PVC pass throughs

10 hops forward and backward

1 set:

:20 easy pace

:20 moderate pace

:20 hard pace

5 hand-release push-ups

10 lateral hops

SPECIFIC WARMUP

OVERHEAD SQUAT | 6:00

3 overhead-squat initiations – Press up as the hips push back.

3 above-parallel overhead squats – Hold just above parallel and press up.

5 overhead squats – Press up into the bar at the bottom of the squat.

5 overhead squats – Push the bar away from the head throughout the entire squat.

SKILL WORK

On a 10:00 clock:

Practice 5-7 sets of a power snatch + overhead squat single from the floor.

MINI ROUND

5 overhead squats (workout weight)

10 lateral hops over the bar

10 calories on a machine

WORKOUT

Barbell from the Floor.

Metcon (5 Rounds for calories)

RX

5 x 2:30 rounds:

10 overhead squats (65/95 lb)

30 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

INTERMEDIATE

5 x 2:30 rounds:

10 overhead squats (55/75 lb)

20 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

BEGINNER

5 x 2:30 rounds:

10 overhead squats (35/45 lb)

10 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

COOL DOWN

1:00 foam roll glutes/side

1:00 foam roll upper back

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

200-meter jog

10 leg swings/leg

10 lateral leg swings/leg

1 set:

5 inchworms

:20 high knees

:20 butt kickers

1 set:

:15 Samson stretch/leg

5 unweighted good mornings

5 sit-ups

1 set:

:15 Samson stretch/leg

5 unweighted good mornings

10 sit-ups

SPECIFIC WARMUP

DEADLIFT | 10:00

Weight in heels “Push the heels into the floor as you stand up.”

Neutral spine “Lift the chest up through the arms. Arch the lower back.”

Constant torso angle “Pull the knees back as the bar slides up the shin.”

Cycling deadlifts, light load Cue athletes with “deadlift” and “down” to have them lift, hold, and then lower back to their setup without losing tension, as you continue to correct points of performance.

DEADLIFT SPEED | 2:00

2 sets:

5 deadlifts, fast (workout weight)

– Rest :30 between sets.

MINI ROUND

1 set:

15 sit-ups

10 deadlifts

WORKOUT

Metcon (Time)

RX

3 rounds for time:

50 sit-ups

30 deadlifts (95/135 lb)

INTERMEDIATE

3 rounds for time:

30 sit-ups

30 deadlifts (65/95 lb)

BEGINNER

3 rounds for time:

15 sit-ups

15 deadlifts (55/75 lb)

SKILL WORK

21 GHD hip extensions

15 GHD back extensions

9 GHD hip and back extensions

COOL DOWN

2 sets:

1:00 foam roll upper back

:30 cat-cow

:30 standing pike stretch

CrossFit Montgomery – CF

GENERAL WARMUP

200-meter run, slow

2 x :20 figure-4 hold/leg – Shoulders over hips, hips over heel, heel of the lifted leg in line with the knee.

10 foot pulls/leg – Pull the heel straight up towards the hips to the figure-4 position without changing body position.

10 running pulls in place/leg – Maintain rhythm and body position while pulling one heel up to the hip.

10 changes in support – Switch legs and hold the figure-4 without changing overall body position.

25-ft hops forward – Maintain a tall body position and only slightly lean forward to move.

1 set:

200-meter run, faster

Rest 1:00

200-meter run, 1-mile pace

SPECIFIC WARMUP

BENCH PRESS | 7:00

:20 setup hold

Bar path

Lowering the bar

Pressing the bar up

LOADING | 7:00

5 sets:

5 bench presses

WORKOUT

RX

From 0:00-10:00:

For time:

1,600-m run

10:00-20:00:

Build to a 5-rep-max bench press.

INTERMEDIATE

Same as Rx’d

BEGINNER

From 0:00-10:00:

For time:

800-m run

10:00-20:00:

Build to a 5-rep-max bench press.

1-Mile Run (Time)

Max Effort 1-Mile Run

Bench Press

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

:30 air squats

:30 up-downs

:30 rest

3 sets:

:30 bottom of squat hold

:30 burpees

SPECIFIC WARMUP

BACK SQUAT | 5:00

3 back squat initiations

3 above-parallel back squats

5 back squats

5 back squats

LOAD UP

3-5 sets:

5 back squats

– Build in load each set to work to the first working set.

– Rest 1:00-2:00 between sets.

HEAVY DAY

RX

For load:

10-10-10-10-10

Back squat

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:

6-6-6-6-6

Back squat

Back Squat (10 REP)

COOL DOWN

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

CrossFit Montgomery – CF

GENERAL WARMUP

3 rounds:

2:00 AAB Bike

1:00 Samson lunge stretch/leg

10 alternating single-leg V-ups

:30 Superman hold

10 alternating plank reach throughs

SPECIFIC WARMUP

KNEES-TO-ELBOWS | 10:00

Setup

5 kip swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

3-5 knees-to-elbows

WORKOUT PREP

2 rounds:

5 knees-to-elbows

225-meter AAB Bike

– Use workout variation.

WORKOUT

Metcon (Time)

RX

3 rounds for time:

25 knees-to-elbows

1,300/1,850-m AAB Bike

INTERMEDIATE

3 rounds for time:

25 knees-to-armpits

1,300/1,850-m AAB Bike

BEGINNER

3 rounds for time:

15 hanging knee raises

875/1,250-m AAB Bike

COOL DOWN

2 sets:

:30 couch stretch/side

:30 doorway pec stretch/side

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

10 arm circles forward

10 arm circles backward

5 left-arm kettlebell presses

50-ft single-arm overhead kettlebell carry

5 right-arm kettlebell presses

50-ft single-arm overhead kettlebell carry

5 push-ups

1 wall walk

SPECIFIC WARMUP

BOX JUMP | 5:00

10 alternating step-ups

5 vertical jump + lands

5 box jumps, slow

5 box jumps

5 box jumps, fast

HANDSTAND PUSH-UP | 12:00

5 pike push-ups, floor

5 pike push-ups, box

1:00 headstand hold practice

3 handstand push-up negatives

1-3 kipping handstand push-ups

3-5 kipping handstand push-ups

MINI ROUND

1 set:

2 box jumps (20/24 in)

2 handstand push-ups

4 box jumps

4 handstand push-ups

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (20/24 in)

Handstand push-ups

INTERMEDIATE

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (20/24 in)

1-2-3-4… etc.

Handstand push-ups

BEGINNER

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (12/12 in)

DB shoulder presses

SKILL WORK

For completion:

50 KB shoulder presses

– Use the same load for all 50 reps.

COOL DOWN

1:00 banded shoulder stretch/arm

CrossFit Montgomery – CF

GENERAL WARMUP

JUNKYARD DOG WARM-UP | 10:00

Scale jump-overs to step-overs as needed.

Scale the crawl under to a bear crawl around the partner as needed.

AMRAP 6:

Partner A: 6 jumps around partner

Partner B: 6 jumps around partner

Partner A: 6 jump over and crawl under partner

Partner B: 6 jump over and crawl under partner

SPECIFIC WARMUP

CLEAN AND JERK | 8:00

Setup

6 front squats

6 squat cleans

6 jump, punch, lands (no bar)

6 push jerks

6 clean and jerks

SKILL WORK

On a 10:00 clock:

3 unbroken clean and jerks

– Build to a heavy set.

Clean and Jerk (3 Rep)

WORKOUT

Metcon (Time)

RX

5 rounds for time:

200-m run

6 clean and jerks (125/185 lb)

INTERMEDIATE

5 rounds for time:

200-m run

6 clean and jerks (105/155 lb)

BEGINNER

5 rounds for time:

200-m run

6 clean and jerks (55/75 lb)

COOL DOWN

Accumulate:

30 reach, roll, and lift