Month: March 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

– 25m Lunge

– 25m High Kicks

– 25m Side to Side Lunge

– 25m Burpee Broad Jump

Three Rounds

– 5 Inch Worms

– 5 Plank Lunges

– 5 Single Leg Glute Bridges (each)

Level Two

L2 A: Back Squat (5/5/5/5/5)

Tempo: 30X1

Rest: 2:00

L2 B: Metcon (Weight)

EMOM – 8:00

– 1 Deadlift
Note: Don’t add more than 10# each minute.

Level Three

L3 A: Back Squat (5/5/5+ @ 60%/67%/76%)

L3 B: Metcon (Weight)

EMOM – 8:00

– 1 Deadlift
Note: Don’t add more than 10# each minute.

Level Four

L4 A: Back Squat (EMOM – 12:00: 2 Box Squats w/ 60% to 65%)

Note:

– Vertical shin

– Wide Stance

– Bar Speed on Eccentric

Tempo: 4_X1

L4 B: Deadlift (EMOM – 8:00 w/ 85% 1RM Deadlift)

Finisher

800m Run (Time)

Max Effort 800m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Presses

– 1:00 Jump Rope

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

L2 A: Metcon (AMRAP – Rounds)

AMRAP – 30:00

– 5 Pushups

– 5 Squat Thrusts

– 5 KB Swings (24kg/16kg)

– 200m Run
Note: After the run you must rest until the next minute begins.

Level Three

L3 A: Metcon (AMRAP – Rounds)

AMRAP – 30:00

– 5 Ring Dips

– 5 Burpees

– 5 KB Swings (32kg/20kg)

– 200m Run
Note: After the run you must rest until the next minute begins.

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Through

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretch

– 10 Overhead Squats

Olympic Lifting Warmup w/ PVC Pipe

(Level 2 Clean Grip/Level 3 Snatch Grip)

– 5 Down and Up

– 5 Shrug

– 5 High Elbow

– 5 Muscle Snatch

– 5 Front Squats/Overhead Squats

Olympic Lifting Warmup w/ Barbell

(Level 2 Clean Grip/Level 3 Snatch Grip)

– 5 Down and Up

– 5 Shrug

– 5 High Elbow

– 5 Muscle Snatch

– 5 Front Squats/Overhead Squats

Level Two

L2 A: Metcon (Weight)

EMOM – 10:00

– 1.1.1 Power Clean

L2 B: Metcon (Weight)

EMOM – 8:00

– 3 TnG Clean Grip Deadlift

Level Three

L3 A: Metcon (Weight)

EMOM – 10:00

– 1.1.1 Power Snatch

L3 B: Metcon (Weight)

EMOM – 8:00

– 3 TnG Power Clean

Finisher

1000m Row (Time)

Max Effort 1000m Row

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

1 to 5 Reps:

– Plank Lunge (each)

– Plank Samson (each)

– Downward Dog & Cobra

– 200m Run

Squat Warmup

– 5 with barbell

– 4 with barbell and 1 plate

– 3 with barbell and 2 plates

Level Two

L2 A: Front Squat (3/3/3/3/3)

Tempo: 41X1

Rest: 2:00

L2 B: Metcon (Time)

Five Rounds

– 5 Pullups

– 5 Weighted Step Ups (each)

– 200m Run

Level Three

L3 A: Front Squat (3RM – 12:00)

L3 B: Metcon (Time)

Five Rounds:

– 10 Pullups

– 10 Jumping Lunges

– 200m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Three Rounds

– 5 Ring Rows

– 5 Pushups

– 5 Plank Lunges

Skill

15:00

Muscle up progression

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Push Press (75#/55#)

– Front Rack Lunge (each)

Level Three

L3 A: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Push Press (115#/75#)

– Front Rack Lunge (each)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 25m Lunge

– 25m High Kick

– 25m Side to Side Lunge

– 25m Bear Crawls

– 25m Crab Walks

Practice

– 5 Turkish Getups (right)

– 5 Turkish Getups (lef)

Level Two

L2 A: Metcon (AMRAP – Reps)

AMRAP – 3:00 w/ 3:00 Rest

– Rower (Calories)

L2 B: Metcon (AMRAP – Reps)

AMRAP – 3:00 w/ 3:00 Rest

– Russian KB Swings (24kg/16kg)

L2 C: Metcon (AMRAP – Reps)

AMRAP – 3:00 w/ 3:00 Rest

– Burpees

L2 D: Metcon (AMRAP – Reps)

AMRAP – 3:00 w/ 3:00 Rest

– Box Jumps w/ Step Down (20″/16″)

L2 E: Metcon (AMRAP – Reps)

AMRAP – 3:00 w/ 3:00 Rest

– Situps

Level Three

L3 A: Metcon (AMRAP – Reps)

AMRAP – 3:00 w/ 3:00 Rest

– Rower (Calories)

L3 B: Metcon (AMRAP – Reps)

AMRAP – 3:00 w/ 3:00 Rest

– Turkish Getups (20kg/12kg)

L3 C: Metcon (AMRAP – Reps)

AMRAP – 3:00 w/ 3:00 Rest

– Burpee Box Jumps (20″/16″)

L3 D: Metcon (AMRAP – Reps)

AMRAP – 3:00 w/ 3:00 Rest

– Slam Ball (30#/20#)

L3 E: Metcon (AMRAP – Reps)

AMRAP – 3:00 w/ 3:00 Rest

– Hollow Rocks

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

PVC Pipe Warmup

– 10 Passthroughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

– 200m Run

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Metcon (Time)

Ten Rounds w/ 1:00 Rest:

– 5 Deadlift (155#/95#)

– 10 Ring Rows

– 50 Single Unders
RxPlus:

– Deadlift (185#/125#)

Level Three

L3 A: Metcon (Time)

Ten Rounds w/ 1:00 Rest:

– 5 Toes to Bar

– 10 OH KB Swings (24kg/16kg)

– 30 Double Unders
RxPlus:

– OH KB Swing (32kg/20kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Passthroughs

– 10 Presses

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Skill

10:00 Handstands

Level Two

L2 A: Metcon (AMRAP – Reps)

EMOM – 10:00

– Odd: 10 HR Pushup

– Even: Max Strict Pullup
Score: Pullup reps

L2 B: Metcon (AMRAP – Reps)

EMOM – 10:00

– Odd: Plank Hold

– Even: Max HR Pushups
Score: Pushup reps

Level Three

L3 A: Metcon (AMRAP – Reps)

EMOM – 10:00

– Odd: 10 Ring Dips

– Even: Max C2B Pullups
Score: Pullup reps

L3 B: Metcon (AMRAP – Reps)

EMOM – 10:00

– Odd: RKC Plank

– Even: Max Strict Pullups
Score: Pullup reps

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Rower

– 10 Hard Pulls on Rower (5 seconds between pulls)

Three Rounds

– 4 Squat Jumps

– 3 Plank Lunges

– 2 Plank Samsons

Note: Squat jumps are jumps from the bottom of the squat onto a box. This is a squat where the powerful generation of the force coming out of the bottom jumps you on the box. This is to prepare your nervous system for your heavy squat efforts.

Level Two

L2 A: Back Squat (5-4-3-2-1 w/ 2:00 Rest @ 30X1)

L2 B: Weighted Pull-ups (3-3-3-3-3 w/ 2:00 Rest)

L2 C: Metcon (Time)

For Time:

– 50 Burpees

Level Three

L3 A: Back Squat (1RM – 15:00)

L3 B: Weighted Pull-ups (1RM – 10:00)

L3 C: Metcon (Time)

For Time:

– 100 Wall Ball (20#/14# @ 10’/9′)
RxPlus:

– Wall Ball (25#/14# @ 10′)

CrossFit Montgomery – CF L2 & L3

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.