Month: May 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

Two rounds:

– 200m Run

– 5 Lunges (each)

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

90/90/90 Hip Stretch

– 2:00 each hip

Skill

8:00 – Front Rack Setup

Weightlifting

A: Front Squat (3/3/3/3/3 w/ 2:00 Rest)

Level Two

L2 B: Metcon (Time)

Six Rounds for Time

– 10 Air Squats

– 10 Squat Thrusts

– 200m Run

Level Three

L3 B: Metcon (Time)

Four Rounds For Time

– 5 Wall Ball Target Ladders (20#/14#)

– 10 Burpees

– 400m Run
Wall Ball Target Ladder:

– Hit the 8′ target once, the 9′ target once, the 10′ target once. Hitting all three equals one rep.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Jog

– 200 Single Unders

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

Mobility

Hip and Thoracic

Weightlifting

A: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Turkish Getup (each arm)
Note: 1 right, 1 left, 2 right, 2 left, etc.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– 5 HR Pushups

– 5 Plank Lunges (each)

– 5 Lunges (each)

Level Two

L2 A: Back Squat (3/3/3/3/3 @ 31X1 w/ 2:00 Rest)

L2 B: Metcon (Weight)

EMOM – 6:00

– 5 Strict Presses

L2 C: 1000m Row (Time)

Max Effort 1000m Row

Level Three

L3 A: Back Squat (5/3/1+ w/ 67%/76%/85%)

L3 B: Metcon (Weight)

EMOM – 6:00

– 5 Push Press

L3 C: Metcon (No Measure)

Five Rounds

– 5 Weighted Step Ups (each)

– 5 One Arm KB Rows (each)

Level Four

L4 A: Metcon (Weight)

EMOM – 12:00

– 2 Banded Box Squats w/ 55% 1RM

L4 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 6:00

– Barbell Front Rack Lunge (each)

– Shoulder to Overhead

L4 C: Metcon (No Measure)

Five Rounds

– 5 Pendlay Rows

– 5 Strict Pullups

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 1:00 Rower

– 5 Inch Worms

– :20 RKC Plank

2: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

EMOM Ladder

– Burpee
Rest 5:00 before doing part B.

L2 B: Metcon (Weight)

EMOM – 10:00

– 3 Deadlifts w/ 65-70% 1RM

Level Three

L3 A: Metcon (3 Rounds for weight)

EMOM – Ladder:

– 1 Power Snatch

then

– 1 Power Clean

then

– 1 Clean Grip Deadlift

Note: Start with 95#/45#. Add ten lbs each minute. Perform snatches until you fail. Then perform cleans until you fail. Then perform deadlifts until you fail.

CrossFit Montgomery – CF L2 & L3

Warm-up

Olympic Warmup (Clean) (No Measure)

– 5 Down and Up

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Cleans

– 5 Front Squats

– 5 Squat Drops

– 5 Full Cleans

Skill

12:00

– Shankle’s (2 to 3 Hang Shrugs + 1 Hang Clean)

– Hang Squat Cleans

Level Two

L2 A: Metcon (Time)

RKC “Randy”

– 100 Russian KB Swings (32kg/24kg)

Level Three

L3 A: Metcon (Time)

KB “Randy”

– 100 OH KB Swings (32kg/24kg)

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

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees
Note: Use an empty barbell

Mobility

– Hips

Level Two

L2 A: Front Squat (5/5/5/5/5 @ 31X1 w/ 2:00 Rest)

L2 B: Metcon (Weight)

EMOM – 8:00

– 3 Push Press

Level Three

L3 A: Overhead Squat (3RM – 15:00)

L3 B: Metcon (Weight)

EMOM – 8:00

– 1.1.1 Push Press

Finisher

800m Run (Time)

Max Effort 800m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

Three Rounds

– 1:00 Piriformis Stretch (each leg)

– 2 Inch Worms

– 3 Plank Lunges (each)

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

A: Metcon (AMRAP – Reps)

Seven Rounds:

– :30 Burpees

– :30 Plank Hold

B: Metcon (Time)

800m Run

Ten Rounds

– 3 Pullups

– 6 Pushups

– 9 Air Squats

800m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

PVC Pipe Warmup

– 10 Pass Through

– 10 Twists

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squats

Three Rounds

– 3 Cobra to Downward Dog

– 25m Bear Crawl

Skill

10:00

– Handstand

– Handstand w/ Shifting weight arm to arm

– Handstand w/ Shoulder Taps

Level Two

L2 A: Metcon (Weight)

Four Rounds:

– 25m Double KB OH Walk

L2 B: Metcon (AMRAP – Reps)

EMOM – 20:00

– Odd: 3 Presses (105#/70#)

– Even: Max Ring Rows
Score: Total Ring Rows

Note: Rx is shoulders directly below rings. You must be able to press at least one rep with the weight. To complete the 3 reps you may push press.

Level Three

L3 A: Metcon (Weight)

Three Rounds

– 25m Double KB OH Lunge

L3 B: Metcon (AMRAP – Reps)

EMOM – 20:00

– Odd: 3 Hang Clean Thrusters (135#/85#)

– Even: 6 Toes to Bar

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

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

Level Three

L3 B: Front Squat (1RM – 15:00)

Finisher

Metcon (Time)

400m Run

Six Rounds

– 5 Pullups

– 10 Pushups

– 15 Air Squats

400m Run
RxPlus:

– C2B Pullups

CrossFit Montgomery – CF L2 & L3

Warm-up

Olympic Warmup (Clean) (No Measure)

– 5 Down and Up

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Cleans

– 5 Front Squats

– 5 Squat Drops

– 5 Full Cleans

Skill

12:00

– Shankle’s (2 to 3 Hang Shrugs + 1 Hang Clean)

– Hang Squat Cleans

Level Two

L2 A: Metcon (Time)

30-20-10 Reps For Time:

– Wall Ball (20#/14# @ 10’/9′)

– Hand Release Pushups

Level Three

L3 A: Power “Elizabeth” (Time)

21-15-9 Reps For Time:

– Power Clean (135#/95#)

– Ring Dips
RxPlus

– Power Clean (165#/115#)

Level Four

L4 A: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Note: Squat clean is prescribed.