CrossFit Montgomery – CF
Metcon (Time)
Buy-In: 800m
-then-
4 Rounds:
15 Wallballs
45 Double Unders
15 Pull-Ups
25 Sit-Ups
Cash-Out: 800m
Categories
Categories
WEEK 1, DAY 5
CrossFit Montgomery – CF
Warm-up
2 Rounds
1:00 AAB
1:00 Walking Lunges
200m Run
10 A-Frame Toe Touches
Conditioning
Test (AAB & Run w/weight) (Time)
Every 4 Minutes for 28 Minutes (7 Rounds)
AAB (.31/.25miles)
Run 200m w/ 50/35lb DB, KB, plate, or sandbag
Rest remainder of each interval
Score is total working time from each interval added together.
Scaled Version: athletes carry 35/20lbs or less.
Categories
WEEK 1, DAY 4
CrossFit Montgomery – CF
Warm-up
20 Band Pull Aparts (10 palms up, 10 palms down)
-Then-
3 Rounds
4 Tempo Ring Rows
4 Squat Box Jumps* (24/20″)
*Perform an air squat, jump onto a box
6/4 Calorie AAB
Strength/Skill
Metcon (AMRAP – Reps)
Every 4 Minutes for 12 Minutes (3 Sets)
1 Max Rep Set of Push Presses
Round 1: 75% of 1RM
Round 2: 70%
Round 3: 65%
Adjust weights to allow for 5-10 reps on round 1, and then slightly more on each subsequent set.
Score is total reps.
Conditioning
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Minutes
3 Bar Muscle Ups
8 DB Front Squats (50s/35s)
Rest 1:00
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 3 Minutes
2 Bar Muscle Ups
6 Front Squats (50s/35s)
Rest 1:00
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 2 Minutes
1 Bar Muscle Up
4 DB Front Squats (50s/35s)
Categories
WEEK 1, DAY 3
CrossFit Montgomery – CF
Warm-up
2:00 Banded Overhead Contract/Relax
-Then-
10 Burpees
8 Hang Muscle Snatch
10 Burpees
8 Power Position Power Snatch
10 Burpees
8 Hang Power Snatch
Strength/Skill
For 15 Minutes, Practice the following complex with perfect mechanics:
1 Power Position Power Snatch*
1 Hang Power Snatch, Above Knee
1 Hang Power Snatch, at Knee
Hang Power Snatch (complex)
*After 3 sets, athletes may eliminate the Power Position portion of the complex ONLY if the coach deems that their proficiency as earned the right to do so. Mechanics are more important than intensity.
May be done as drop and reset or without dropping the bar, but do not allow grip fatigue to alter your movement patterns.
Conditioning
Metcon (AMRAP – Reps)
AMRAP 7 Minutes
50 KB Swings (24/16kg)
40 Calorie Row
30 Toes to Bar
Categories
WEEK 1, DAY 2
CrossFit Montgomery – CF
Warm-up
Run 400m
10 Inch Worms
20 Plank Plus
10 Pause Ring Rows
Run 400m
Strength/Skill
This is your gymnastics test for the next block and will be retested.
A: 3 MINUTES – STRICT PULLUPS (AMRAP – Reps)
REST 4:00
B: 3 MINUTES – PUSHUPS (AMRAP – Reps)
Conditioning
Metcon (Time)
12 Rounds
10 S-DB Lunge Walking Lunges (50/35lbs)
8 DB Facing Burpees
DB may be held anyhow.
Categories
WEEK 1, DAY 2
CrossFit Montgomery – CF
Warm-up
Run 400m
10 Inch Worms
20 Plank Plus
10 Pause Ring Rows
Run 400m
Strength/Skill
This is your gymnastics test for the next block and will be retested.
A: Pull-ups (AMRAP 3 Minutes)
Rest 4:00
B: Push-ups (AMRAP 3 Minutes)
Conditioning
Metcon (Time)
12 Rounds
10 S-DB Lunge Walking Lunges (50/35lbs)
8 DB Facing Burpees
DB may be held anyhow.
Categories
WEEK 1, DAY 1
CrossFit Montgomery – CF
Warm-up
Lat Smash 1:30/Side
T-Spine Opener on Foam Roller 2:00
-Then-
2 Rounds
200m Row
10 Empty Bar Thrusters
10 Bar Facing Burpees
-Then-
1×3 Power Position Squat Clean, Jerk last rep
1×3 Hang Squat Clean + Jerk last rep
1×3 Temp pull Squat Clean + jerk last rep
Strength/Skill
Squat Clean and Split Jerk (1 RM)
Conditioning
Pick 1 of the following skills and practice as an EMOM for 10 Minutes:
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)
Categories
WEEK 6, DAY 6
CrossFit Montgomery – CF
Conditioning
4 THE HARD WAY (AMRAP – Rounds and Reps)
AMRAP (40 Minutes)
400m Run
40 Deadlifts (75% of Bodyweight)
400m Run
40 Situps
Rx Plus:
Bodyweight Deadlifts
20/14lbs Vest
Categories
WEEK 6, DAY 5
CrossFit Montgomery – CF
Warm-up
3:00 Machine of Choice
-Then_
AMRAP 3:00
20 Lateral Line Hops
10 Walking Lunges
5 Box Jump Overs
Conditioning
April Drool’s Day (Time)
Rx
5 Rounds
21 Lateral Burpees Over Rower
21 Box Jump Overs (24/20″)
Row 600/500m
Scaled:
4 Rounds
21 Burpees
21 Box Jump Overs (20/16″)
Row 500/400m
Categories
WEEK 6, DAY 4
CrossFit Montgomery – CF
Warm-up
AMRAP 7 Minutes
12/9 Calorie AAB
10 Empty Bar Hang Clean & Jerk
:30 Plank Hold
Strength/Skill
Tempo Pull Power Clean + Split Jerk (1 Rep EMOM for 15 Minutes)
The tempo pull should curb the athletes ability to go heavy today. Light barbell work creates better motor patterns/muscle memory. Keep it light!
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
8/6 Calorie AAB
8 SDLHP (75/55lbs)