Month: May 2015

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: Back Squat (3/3/3/3/3)

L2 B: Weighted Step-ups (5/5/5 w/ 2:00 Rest)

L2 C: Metcon (AMRAP – Rounds and Reps)

Ladder – 7:00

– One Arm KB Swing Right and Left (20kg/12kg)

– Squat Thrust

Level Three

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

Rest: 2:00

L3 B: Weighted Step-ups (5/5/5 w/ 2:00 Rest)

L3 C: Metcon (AMRAP – Rounds and Reps)

Ladder – 7:00

– KB Clean Right and Left (24kg/16kg)

– Burpee

Level Four

L4 A: Metcon (Weight)

EMOM – 12:00

– 2 Banded Box Squats w/ 70%

L4 B: Rear Leg Elevated Split Squat (8/8/8 @ 30X1 w/ 2:00 Rest)

Rear leg elevated split squat.

L4 C: Metcon (AMRAP – Rounds and Reps)

Ladder – 7:00

– KB Snatch Right and Left (24kg/16kg)

– Burpee

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 – Rounds and Reps)

EMOM – 10:00

– 15 Russian KB Swings

B: Metcon (Time)

200m Run

Five Rounds

– 4 Strict Pullups

– 8 Pushups

– 12 Air Squats

200m 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 Holds

– Handstand w/ Shoulder Taps

Weightlifting

Metcon (Weight)

1 to 5 to 1 Reps For Time:

– Single KB OH Squat

Level Two

L2 A: Metcon (AMRAP – Reps)

EMOM – 20:00

– Odd: 4 Presses (95#/65#)

– 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 4 reps you may push press.

Level Three

L3 B: Metcon (AMRAP – Reps)

EMOM – 20:00

– Odd: 4 Presses (135#/85#)

– 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 4 reps you may push press.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

– 5 Inch Worms

– 5 Plank Lunges (each)

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

2x: 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
First time with PVC pipe. Second time with a barbell.

Level Two

L2 A: Deadlift (2/2/2/2/2 w/ 2:00 Rest)

L2 B: Shoulder Press (1/1/1/1/1 w/ 2:00 Rest)

Level Three

You have 20 minutes to find your 1RM power clean and jerk and 1RM power clean.

L3 B: Power Clean (1RM)

L3 A: Clean and Jerk (1RM)

Note: Power clean and jerk

Level Four

You have 20 minutes to find your 1RM squat clean and jerk and 1RM squat clean.

L4 A: Clean and Jerk (1RM)

Note: Squat clean and jerk

L4 B: Squat Clean (1RM)

Finisher

Metcon (Time)

200m Run

Six Rounds

– 3 Strict Pullups

– 6 Pushups

– 9 Air Squats

200m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 25m Lunge

– 25m High Kicks

– 25m Side to Side Lunges

– 25m Fanny Kickers

– 10 Band Pulls Front

– 3 Ring Rows

– 3 Pushups

– 10 Band Pulls Overhead

– 3 Ring Rows

– 3 Pushups

– 10 Band Pulls Behind

– 3 Ring Rows

– 3 Pushups

– 10 Pass Throughs

WOD

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Scaled:

Four Rounds

– 25 Pullups

– 25 Pushups

– 25 Situps

– 25 Air Squats

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

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
Note: Use an empty barbell

Mobility

– Hips

Level Two

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

L2 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 7:00

– Russian KB Swing (24kg/16kg)

– Squat Thrust

Level Three

L3 A: Back Squat (3/3/3+ w/ 63%/72%/81%)

Rest: 2:00

L3 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 7:00

– Power Clean (135#/95#)

– Pullup

Level Four

L4 A: Metcon (Weight)

EMOM – 12:00

– 2 Banded Box Squats w/ 65%

L4 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 7:00

– Squat Snatch (115#/75#)

– Pullups

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

Three Rounds

– 1:00 Piriformis Stretch (each leg)

– 2 Inch Worms

– 3 Plank Lunges (each)

Skill

10:00

– Kettlebell Clean

– Kettlebell Snatch

Level Two

L2 A: Metcon (3 Rounds for time)

0:00 – 10:00

For Time:

– 75 Slam Balls (30#/20#)

10:00 – 20:00

21-15-9 For Time:

– Calories Row

– HR Pushups

20:00 – 30:00

Five Rounds For Time:

– 7 KB Cleans (24kg/16kg)

– 70 Single Unders

Level Three

L3 A: Metcon (3 Rounds for time)

0:00 – 10:00

For Time:

– 100 Wall Balls (20/14# @ 10’/9′)

10:00 – 20:00

21-15-9 For Time:

– Calories Row

– Ring Dips

20:00 – 30:00

Five Rounds For Time:

– 5 KB Snatches (24kg/16kg)

– 50 Double Unders

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 Creal

Skill

10:00

– Handstand

– Handstand Holds

– Handstand w/ Shoulder Taps

Weightlifting

Metcon (Weight)

1 to 5 to 1 Reps For Time:

– TGU Right Arm

– TGU Left Arm

Level Two

L2 A: Metcon (Time)

For Time:

– 5 to 15 Lunges (each)

– 15 to 5 Strict Press (75#/45#)
RxPlus:

– Strict Press (95#/65#)

Level Three

L3 B: Metcon (Time)

For Time:

– 5 to 15 Box Jump (24″/20″)

– 15 to 5 Push Press (95#/65#)
RxPlus:

– Push Press: 115#/75#

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Row

– 5 Plank Lunge

– 5 Plank Samson

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

Two Rounds

– 5 Rear Leg Elevated Split Squat (each)

– 5 Single Leg Hip Thrust

Level Two

L2 A: Front Squat (3/3/3/3/3 w/ 2:00 Rest)

L2 B: Metcon (Time)

Five Rounds w/ 2:00 Rest

– 8 Squat Thrusts

– 8 Box Jumps (20″/16″)

– 200m Run

Level Three

L3 A: Front Squat (3RM – 15:00)

L3 B: Metcon (Time)

Five Rounds w/ 2:00 Rest

– 4 Hang Clean to Overhead (135#/95#)

– 8 Burpees

– 200m Run