CrossFit Montgomery

CrossFit Montgomery – CF

Warm-up

1:00 Hang from Pull Up Bar

20 Plank Transitions

-Then-

EMOM 4:00 (both movements performed in the same minute

8 KB Taters

6 Burpees over KB

Strength/Skill

Every 2:30 for 15 Minutes (6 sets)

Hang Squat Clean Complex (Weight)

1 Hang Squat Clean + 2 Front Squats + 1 Hang Squat Clean
Aim to begin at around 65% of your 1RM Clean and build each set. Go AHAP!

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

30 Hang Squat Cleans (115/80lbs)

100′ Handstand Walk*
*5′ = 1 Rep (20 reps per 100′)

CrossFit Montgomery – CF

Warm-up

5:00 Bike, Row or Run

-Then-

2 Rounds

10 Lunges with plate OH

:30 Handstand Hold

5 Burpee Broad Jumps

Strength/Skill

Metcon (4 Rounds for reps)

RX+

AMRAP 1:30 x 4

Max Sets of 1-5 UB Deficit HSPU (4/3″)

Rest 1:30

RX

AMRAP 1:30 x 4

Max Sets of 1-5 UBHSPU

Rest 1:30

SCALED

AMRAP 1:30 x 4

Sets of 5 Seated DB Strict Press

Rest 1:30
The goal is to perform 2-5 sets per AMRAP (or 2-25 reps per AMRAP)

Conditioning

Metcon (Time)

9 Bar Facing Burpees

10 Clean & Jerks (155/105lbs)

15 Bar Facing Burpees

10 Shoulder to OH (155/105lbs)

21 Bar Facing Burpees

CrossFit Montgomery – CF

BO DEREK (Time)

10 Rounds:

10 Wallballs (20/14#)(10/9′)

10 Air Squats

10 Sit Ups

10 Shuttle Runs (1 shuttle = 25′)

10 DB or Bar STOH (100/70#)

10 Kettlebell Swings (20/16kg)

10 Lunges

10 Knee Raises

10 Calories on Machine

10 BentRows (100/70#)

CrossFit Montgomery – CF

BO DEREK (Time)

10 Rounds:

10 Wallballs (20/14#)(10/9′)

10 Air Squats

10 Sit Ups

10 Shuttle Runs

10 DB or Bar STOH (100/70#)

10 Kettlebell Swings (24/16kg)

10 Lunges

10 Toes to Bar

10 Calories on Machine

10 Upright Rows (100/70#)

CrossFit Montgomery – CF

Warm-up

Pigeon Stretch 2:00/side

Twisted Cross 1:00/side

-Then-

Alternating EMOM 8:00 (with partner)

1 – 5 Burpee Pull Ups

2 – 5 Light Farmer’s Carry Shuttles

Strength/Skill

Choose 1 based on capacity

RX+ Capacity

AMRAP 4 Minutes x 2

5 UB Bar Muscle Ups

4 UB Bar Muscle Ups

3 UB Bar Muscle Ups

Rest 2:00 between AMRAPs

RXCapacity

AMRAP 4 Minutes x 2

3 Bar Muscle Ups

Rest :15 or more

2 Bar Muscle Ups

Rest :15 or more

1 Bar Muscle Ups

Rest :15 or more

Rest 2:00 between AMRAPs

Pulling Strength Development

EMOM 4 Minutes

1 Big Set of Banded Strict Pull Ups

Rest 2:00

EMOM 4 Minutes

1 Big Set of Ring Rows

Conditioning

Metcon (AMRAP – Reps)

AMRAP 12 Minutes with a Partner

P1: 100m Farmer’s Carry (30s-100s)

P2: Max Push Ups
Partners switch movements after each Farmer’s Carry.

Score is team’s total push up reps

CrossFit Montgomery – CF

Warm-up

2 Rounds with a partner (2 each)

Partner 1 – Bike at Sustain Pace

Partner 2 – 10 Lunges, 15 Hollow Rocks, 15 Air Squats

Strength/Skill

From 0-15:00

Find a 1RM Back Squat

Rest from 15:00-20:00

1 Max Rep Set @ 85-95%

At 25:00

1 Max Rep Set @ 80-90%

Back Squat (1 x 1)

All % based on 1RM or heavy single established today.

Weight Selection Guidelines

– 1RM = Go for broke if you’re feeling good, find a heavy single for the day if not.

– 85-95% = weight you could do 3-6 reps at

– 80-90% = weight you could do 5-10 reps at

Metcon (2 Rounds for reps)

Enter reps performed:

@ 85-95% (rd 1)

@ 80-90% (rd 2)

Conditioning

Metcon (Checkmark)

Teams of 3, each starting at a different station:

EMOM 9 Minutes, alternating (3 each)

– :45 Double KB Front Rack Hold

– :45 Dead Hang From Pull Up Bar

– 10-20 Hip Extensions

CrossFit Montgomery – CF

Warm-up

2 Rounds with a partner (2 each)

Partner 1 – Bike at Sustain Pace

Partner 2 – 10 Lunges, 15 Hollow Rocks, 15 Air Squats

Strength/Skill

From 0-15:00

Find a 1RM Back Squat

Rest from 15:00-20:00

1 Max Rep Set @ 85-95%

At 25:00

1 Max Rep Set @ 80-90%

Back Squat (1 x 1)

All % based on 1RM or heavy single established today.

Weight Selection Guidelines

– 1RM = Go for broke if you’re feeling good, find a heavy single for the day if not.

– 85-95% = weight you could do 3-6 reps at

– 80-90% = weight you could do 5-10 reps at

Conditioning

Metcon (Checkmark)

Teams of 3, each starting at a different station:

EMOM 9 Minutes, alternating (3 each)

– :45 Double KB Front Rack Hold

– :45 Dead Hang From Pull Up Bar

– 10-20 Hip Extensions

CrossFit Montgomery – CF

Warm-up

In Teams of 4 Rotate Stations Every 1:00 for 12:00 (3 rounds each movement):

1 – Row

2 – 10 Band Pull Aparts + Dead Hang in remaining time

3 – 15 Light KB Swings

4 – 10 A-Frame Toe Touches + Plank in remaining time

Conditioning

Metcon (8 Rounds for reps)

Teams of 4

EMOM 32 Minutes (8 rounds each), switching every minute:

– 1:00 Max Calorie Row

– Rest

– 20 DB Snatches (20-60lbs)

– Rest
Athletes will enter their max calories from each round. Snatches do not count toward score.

CrossFit Montgomery – CF

Warm-up

On an 8 Minute Clock:

Run 400m

10 Empty Bar Strict Presses

30 Box Step Overs (Jump Overs final 10 reps)

10 Empty Bar Push Presses

20 KB Swings

10 Empty Bar Push Jerks

Marx Freestanding HS Hold in Remaining Time

Strength/Skill

3 Sets of Pressing Complex:

Max Rep Strict Press @ ~90%

Right into

Max Rep Push Press @ ~100%

Right into

Max Rep Push Jerk @ ~110%

All % is based on 1RM Strict Press

Score is individual athletes total reps

REST: perform second complex after three athletes have gone; then again for the third complex

Metcon (3 Rounds for reps)

Round 1 reps of Strict Press

Round 2 reps of Push Press

Round 3 reps of Push Jerk

Conditioning

Metcon (Time)

30 Deadlifts (165/115lbs

10 Box Jump Overs (24/20″)

20 Deadlifts

20 Box Jump Overs

10 Deadlifts

30 Box Jump Overs

CrossFit Montgomery – CF

Warm-up

3 Rounds

4 Shuttle Runs (25’/25′)

100m Row

10 Body Weight Lunges

10 Ring Rows>Kip Swings>Pull Ups

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

3* DB Thrusters (50s/35s)

5 Shuttle Runds (25′ out/back)

7 Chest to Bar Pull Ups

*Add 2 DB thrusters each round

REST 8:00 Minutes and then perform the next METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

3* Shuttle Runs

5 Chest to Bar Pull Ups

7 DB Thrusters (50s/35s)

*Add 2 Shuttle Runds each round