Saturday Schedule
9:00 a.m. – Noon
Members: You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
10:00 a.m. – Noon
Foundations
CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts for week five of the Open. Cost for Non-Members: $10 (our normal drop-in fee)
CrossFit Games Open 11.6
Open 11.6 Description
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
The thruster loads are as follows:
AMRAP – 2 Minutes
– Max Push Ups
Rest for 3 minutes
AMRAP – 2 Minutes
– Max Deadhang Pull Ups
Rest for 3 minutes
AMRAP – 2 Minutes
– Max Double Unders
Rest for 3 Minutes
10-to-1:
– Kettlebell Swing (32kg\20kg)
– Burpee
– V Up
V Up Demo
For Time:
– 40 Wall Ball
– 20 Box Jump
– 30 Wall Ball
– 15 Box Jump
– 20 Wall Ball
– 10 Box Jump
– 10 Wall Ball
– 5 Box Jump
Five Rounds
1a. 5 Tire Flips
1b. 5 Broad Jumps
Four Rounds
2a. 10 Double KB Clean and Presses
2b. 10 Jumping Squats
Three Rounds
3a. 50′ Bear Crawl
3b. 50′ Crab Walk
3c. 30 Second Plank Hold
3d. 30 Second Superman
“Tabata This”
– Tabata Row (Calories)
– Rest 1 minute
– Tabata Squat (8 x 20/10)
– Rest 1 minute
– Tabata Pullup (8 x 20/10)
– Rest 1 minute
– Tabata Pushup (8 x 20/10)
– Rest 1 minute
– Tabata Situp (8 x 20/10)
Saturday Schedule
9:00 – 10:00 a.m. & 10:30 a.m. – Noon
Members: You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week. We’re having a Team WOD at 10:30 a.m. following the seminar (see below).
10:00 – 10:30 a.m.
5th PT & Wellness Seminar
Lane Blondheim of Active Health and Rehab will be discussing shoulders. The seminars are free and open to the public. Invite/bring family and friends.
10:00 a.m. – Noon
Foundations
10:30
Team WOD
CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts for week five of the Open. Cost for Non-Members: $10 (our normal drop-in fee)
CrossFit Games Open 11.5
Open 11.5 Description
Complete as many rounds and reps as possible in 20 minutes of:
The power clean loads are as follows:
The weights and target for the wall ball are as follows:
Visit our CrossFit Games page for more information on the 2011 CrossFit Games.
Five Rounds
1a. 4 Sandbag Shoulders
1b. 2 Rope Climbs
Five Rounds
2a. 8 Jumping Lunges (each leg)
2b. 8 Ring Pushups
Three Rounds
3a. 10 Hip Extensions
3b. 15 Slam Balls
Snatch
1-1-1-1-1-1-1
OHS
5-5-5