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Workouts

WEEK 3, DAY 4

CrossFit Montgomery – CF

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Warm-up

3 Rounds

:10 HARD AAB, :20 Slow

Then

4 Rounds

5 KB Taters

5 Burpees over the KB

:30 Handstand Hold

Conditioning

Metcon (Time)

5 Rounds:

20 HSPU

15/12 Calorie AAB

10 Front Squats (155/105lbs)

Rest 2:00 Minutes

Categories
Workouts

WEEK 3, DAY 3

CrossFit Montgomery – CF

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Warm-up

10 OHS Hold with PVC

Then,

3 Rounds

5 Inch Worms + Push Up

200m Run

10 Pause OHS with Empty Bar

Strength/Skill

Squat Snatch (4/3/2/4/3/2/4/3/2)

1X2 Power Position

2×3 Tempo Pull Squat Snatches (lighter than set 1)

Then,

4 @ 65%

3 @ 70%

2 @ 75%

4 @ 70%

3 @ 75%

2 @ 80%

4 @ 75%

3 @ 80%

2 @ 85%

Conditioning

10 Double DB Bicep Curls

10 Bent Over Rows (10/arm)

6-20 GHD Hip Extentions

Categories
Workouts

WEEK 3, DAY 3

CrossFit Montgomery – CF

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Warm-up

Strength/Skill

Squat Snatch (4/3/2/4/3/2/4/3/2)

1X2 Power Position

2×3 Tempo Pull Squat Snatches (lighter than set 1)

Then,

4 @ 65%

3 @ 70%

2 @ 75%

4 @ 70%

3 @ 75%

2 @ 80%

4 @ 75%

3 @ 80%

2 @ 85%

Conditioning

10 Double DB Bicep Curls

10 Bent Over Rows (10/arm)

6-20 GHD Hip Extentions

Categories
Workouts

WEEK 3, DAY 2

CrossFit Montgomery – CF

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Warm-up

1:00 Band Pull Aparts

20 Scap Pull-ups

15 Gymnastic Kip Swings

-Then-

3 Rounds

100m Row

5 Burpees over Rower

7 Wall Balls

Conditioning

Metcon (Calories)

On a continuous 24 minute clock:

Every 3 Minutes for 12 Minutes

12 Chest to Bar Pull Ups

15 Heavy Wallballs (10’/9′)

Row for Calories in remaining time

Right into:

Every 3 Minutes for 12 Minutes

15 Heavy Wallballs (10’/9′)

12 Chest to Bar Pull Ups

Row for Calories in remaining time
There is no rest at any point during this piece – a new round starts every 3 minutes.

Score is total calories rowed.

Strength/Skill

3-5 sets of 20 Weighted Ab-mat sit ups

Athletes should anchor their feet down or have a partner hold their feet in place with knees bent at 90 degrees. Use a light DB (35/25lbs or less) or no weight.

Categories
Workouts

WEEK 3, DAY 1

CrossFit Montgomery – CF

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Warm-up

20 Glute Bridges

20 Hip Openers

Then,

20 Air Squats

.33 Miles AAB

15 Empty Bar Pause Back Squat

.20 Miles AAB

10 Jump Squats with empty barr

Strength/Skill

Paused Back Squat (6-5-4-3-2-1)

Full pause in the bottom of each rep. At least one second (or more).
No tempo this week, but a full 1 second pause in the bottom is required. Start around 50% of you 1 RM squat and add weight if mechanics are sound.

Rest 2-4 minutes between sets.

Sets 6 & 5 should be treated as practice, with sets 4 through 1 very heavy.

Conditioning

50 BAR FACING BURPEES (Time)

Categories
Workouts

WEEK 2, DAY 5

Announcements

*************************
Thanksgiving Schedule
Monday & Tuesday = Regular Schedule
Wednesday = 5:30am & 11:30am Only
Thursday = Closed
Friday = 10:00am Only
Saturday = 10:00am
**************************

CrossFit Montgomery – CF

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Warm-up

100 Single Unders

1:30 Internal Shoulder Rotation Stretch

75 Single Unders

20 Empty Bar Good Mornings

50 Single Unders

10 Empty Bar Muscle Snatch

25 Double Unders

Strength/Skill

4×2 Power Snatch AHAP

4×2 Tempo Snatch Deadlift AHAP

Drop and reset

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

9 Hang Power Snatches (75/55lbs)

36 Double Unders

Categories
Workouts

WEEK 2, DAY 3

Announcements

*************************
Thanksgiving Schedule
Monday & Tuesday = Regular Schedule
Wednesday = 5:30am & 11:30am Only
Thursday = Closed
Friday = 10:00am Only
Saturday = 10:00am
**************************

CrossFit Montgomery – CF

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Warm-up

Straight Through:

20 Band Pull Aparts

20 Goblet Squats, moderate weight DB or KB

15 Scap Pull-ups

15 Russian KBS

10 Ring Rows

10 Light Power Cleans

Strength/Skill

Metcon (AMRAP – Rounds)

Toes to Bar
AMRAP 4 Minutes

Max Sets of 6 Toes to Bar

Rest 2:00

AMRAP 4 Minutes

Max Sets of 3 Toes to Bar

Conditioning

Metcon (Time)

30 Rounds with a partner*

6 Pull Ups

2 Power Cleans (185/126lbs)
*Working partner switches after every 3 rounds

Categories
Workouts

WEEK 2, DAY 2

Announcements

*************************
Thanksgiving Schedule
Monday & Tuesday = Regular Schedule
Wednesday = 5:30am & 11:30am Only
Thursday = Closed
Friday = 10:00am Only
Saturday = 10:00am
**************************

CrossFit Montgomery – CF

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Warm-up

Lat Smash 1:30 / Side

T-Spine Opener on Foam roller 2:00

Then

3 Rounds:

200m Run

8 Empty Bar OHS/Snatch Balance/Power Position Squat Snatch (on rounds 1,2, and 3 respectively)

Strength/Skill

Squat Snatch

Warm Up

1×3 Power Position

2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.

Then,

5 reps @ 60%

4 reps @ 65%

3 reps @ 70%

5 reps @ 65%

4 reps @ 70%

3 reps @ 75%

5 reps @ 70%

4 reps @ 75%

3 reps @ 80%

Rest 2-4 minutes between sets, drop and reset.

Conditioning

On a 10 Minute Clock

20 Farmers Hold Stationary Lunges (10 per leg)

20 Curl and Presses

20 S. DB Pull Over

Categories
Workouts

WEEK 2, DAY 4

Announcements

*************************
Thanksgiving Schedule
Monday & Tuesday = Regular Schedule
Wednesday = 5:30am & 11:30am Only
Thursday = Closed
Friday = 10:00am Only
Saturday = 10:00am
**************************

CrossFit Montgomery – CF

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Warm-up

2:00 Banded Ankle Distraction

Then

3 Rounds

7/4 AAB Calories

7 Hang Squat Clean Thrusters (Empty Bar)

7 Box Jumps

Strength/Skill

Tempo Back Squat (3 Every 3:00 for 12:00)

5-count to bottom, full pause, fast on the way up; AHAP

Conditioning

Metcon (Time)

21/13 Calorie AAB

Then

5 Rounds

3 Thrusters (155/105lbs)

9 Box Jump ATWOs (24/20″)

Categories
Workouts

WEEK 1, DAY 5

CrossFit Montgomery – CF

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Warm-up

2:00 Hip Openers

20 Front Rack Elbow Pointers

Then,

EMOM 9 (:45s on / :15s off)

1-Row Calories

2-Front Rack GFYs (R-leg Lunge + L-Leg Lunge + Squat = 1 GFY)

3-AAB Calories

Conditioning

Front Squat Interval Test (Time)

For Time:

41/33 Calorie Row

19 Front Squats (165/115lbs)

24/19 Calorie AAB

Rest 4:00 Minutes

41/33 Calorie Row

14 Front Squats (185/125lbs)

24/19 Calorie AAB

Rest 4:00 Minutes

41/33 Calorie Row

9 Front Squats (205/135lbs)

24/19 Calorie AAB
Bar is taken from the floor.

Scaled/Modified Weights: 115/75lbs, 135/75lbs, 165/115 lbs