Month: February 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 250m Row

– 5 Inch Worms

Olympic Lifting Warmup (Snatch)

– 5 Down Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatches

– 5 Overhead Squats

– 5 Snatch Balances

– 5 Full Snatches

Skill

Power Snatch – 10:00

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 50 Singles

– 5 Deadlifts (155#/105#)

Level Three

L3 A: CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

– 25m Lunge

– 25m High Kicks

– 1:00 Jump Rope

– 25m Side to Side Lunge

– 25m Bear Crawl

– 1:00 Jump Rope

– 25m Fanny Kickers

– 25m Burpee Broad Jumps

Level Two

L2 A: Front Squat (5/5/5/5 w/ 2:00 Rest)

L2 B: Shoulder Press (5/5/5/5 w/ 2:00 Rest)

Rest: 2:00

L2 C: Metcon (Time)

Five Rounds w/ 2:00 Rest

– 10 Weighted Stepups (total)

– 10 Knees Raises

Level Three

L3 A: Front Squat (1.1.1.1 w/ 3:00 Rest)

L3 B: Push Press (1.1.1.1 w/ 3:00 Rest)

L3 C: Metcon (Time)

Five Rounds

– 10 Double KB Front Rack Lunges (total)

– 10 Toes to Bar

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 1:00 Row

– 5 Inch Worms

– 5 Squat Thrusts

– 5 Russian Swings

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

Ladder – 10:00

– Burpees

– Russian KB Swings (24kg/16kg)
Rest: 10:00 between metcon A and metcon B. Mobilize and foam roll during rest.

L2 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 10:00

– Burpees

– Russian KB Swings (24kg/16kg)

Level Three

L3 A: Metcon (AMRAP – Rounds and Reps)

Ladder – 10:00

– Burpees

– KB Swings (24kg/16kg)
Rest: 10:00 between metcon A and metcon B. Mobilize and foam roll during rest.

L3 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 10:00

– Burpees

– KB Swings (24kg/16kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds:

– 1:00 Jump Rope

– 10 Plank Lunges

– 5 Plank Samsons

– 5 Squat Jumps onto 20″ box

Note: Deep Squat into a jump. Jump as high as you can. Land on top of box.

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

L2 A: Back Squat (5/5/5/5 @ 31X1)

L2 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 3 Strict Pullups

– 6 Step Ups (each)

– 9 Pushups

Level Three

L3 A: Back Squat (5/5/5+ w/ 60/67/76% of 1RM)

Note: If you were level three on squats the last cycle you will add 10 pounds to your previous 1RM. Last set is until failure.

L3 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 3 Handstand Pushups

– 6 Pullups (each)

– 9 Box Jumps w/ Step Down (24″/20″)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

Two Rounds

– 5 Lunges (each)

– 10 Situps

– 10 Russian KB Swings

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

EMOM – 20:00

– Odd: 10 Russian KB Swing (24kg/16kg)

– Even: 10 Mountain Climbers (each)
RxPlus:

– KB Swings (32kg/20kg)

Note: If you don’t complete a round workout becomes an AMRAP.

L2 B: Front Plank (AMRAP – 4:00)

Note: Hold as long as you can during the 4:00. Each second equals a rep.

Level Three

L3 A: Metcon (AMRAP – Rounds and Reps)

EMOM – 20:00

– Odd: 5 TnG Power Cleans (135#/95#)

– Even: 5 C2B Pullups
Note: If you don’t complete a round workout becomes an AMRAP.

L3 B: Hollow Rocks (AMRAP – 4:00)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

Olympic Warmup w/ Barbell (clean)

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Cleans

– 5 Front Squats

– 5 Squat Drops

– 5 Squat Cleans

Test

Sorensen Hold (Max Hold)

Note:

– Complete the test at any time during the class

– Every second is a rep

Level Two

L2 A: Deadlift (1RM – 12:00)

Level Three

L3 A: Clean (1RM – Power Clean)

RxPlus:

– 1RM Squat Clean

Finisher

Metcon (Time)

Three Rounds w/ 4:00 Rest

– 500m Row
Score: Add your times for a total time.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

– 1:00 Jump Rope

Three Rounds

– 5 Lunges (each)

– 5 Mountain Climbers (2 count)

– 5 Pushups

– 5 Situps

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

EMOM – 20:00

– 5 Pushups

– 10 Situps

– 15 Air Squats
Note: If you do not finish the round the work out becomes an AMRAP

Level Three

L3 A: Metcon (AMRAP – Rounds and Reps)

EMOM – 20:00

– 5 Pullups

– 10 Pushup

– 15 Air Squats
Note: If you do not finish the round the work out becomes an AMRAP

CrossFit Montgomery – CF L2 & L3

Warm-up

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Presses

EMOM Ladder 8:00

– Lunge

– Pushup

– Situp

Level Two

L2 A: Metcon (Time)

For Time:

– 1k Row

– 50 Air Squats

– 40 Push Press (45#/35#)

– 30 Situps

– 20 Pullups

– 10 Burpees

Level Two

L3 A: Metcon (Time)

For Time:

– 1k Row

– 50 Thrusters (45#/35#)

– 40 Box Jumps (24″/20″)

– 30 Burpees

– 20 Knees to Elbows

– 10 Burpee Pullups

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

Olympic Warmup (Snatch)

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatches

– 5 Overhead Squats

– 5 Snatch Balances

– 5 Squat Snatches

Level Two

L2 A: Metcon (AMRAP – Rounds)

EMOM – 10:00

– 15 Russian KB Swings

Level Three

L3 A: Metcon (Weight)

EMOM – 10:00

– 1.1 Power Snatch
RxPlus:

1.1 Squat Snatch

Finisher

Metcon (Weight)

EMOM – 10:00

– 1 Turkish Getup (each)

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 1:00 Jump Rope

– 5 Plank Lunges

– 4 Plank Samsons

– 3 Plank Squats

Level Two

L2 A: Back Squat (1RM – 12:00)

L2 B: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 6 Double KB Squats

– 6 Double KB Push Presses

– 6 Pullups

Level Three

L3 A: Front Squat (3RM – 12:00)

L3 B: Metcon (Weight)

Four Rounds w/ 3:00 Rest

– 3 Thrusters

– 3 Push Press

– 9 C2B Pullups

Test

AMRAP – 6:00 Double Unders (AMRAP – Reps)

AMRAP – 6:00

– Double Unders