Month: August 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 200m Run

– 25m High Kicks

– 25m Lunge with Instep Stretch

– 25m Side to Side Lunge

– 25m Squat Crawl (from bottom of squat crawl forward into plank, crawl forward into bottom of squat, repeat)

Level Two

L2 A: Front Squat (5 x 3)

L2 B: Metcon (AMRAP – Rounds and Reps)

EMOM Ladder – 10:00

– Goblet Lunges (20kg/12kg)

– Ring Row
Note: Lunges each leg

Level Three

L3 A: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 2.2.2 Front Squat
Note: 15 seconds between sets of two reps.

L3 B: Metcon (AMRAP – Rounds and Reps)

EMOM Ladder – 10:00

– Pullup

– Thruster (95#/65#)
RxPlus:

– Thruster (115#/75#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Rower

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

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

Level Two

A: Clean Grip Deadlift (5 x 3)

Clean grip deadlift with pronated grip and performed as you would a first pull on a clean.

L2 B: Metcon (AMRAP – Rounds)

EMOM x 10

– 10 Russian KB Swings (24kg/16kg)

Level Three

L3 A: Power Clean (1RM – 15:00)

L3 B: Metcon (Weight)

EMOM x 10

– 1.1.1 Clean Grip Deadlift w/ 120% of A

Level Four

L4 A: Hang Power Clean (1RM – 15:00)

L4 B: Metcon (Weight)

EMOM x 10

– 1.1.1 Shrug Pull w/ 120% of A

Finisher

Tabata Rower (Calories) (Calories)

Eight Rounds

– :20 Rower

– :10 Rest

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Rower

– 400m Run

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

Skill

15:00 – Rope Climb Progressions

– Hangs

+ Knees up

+ Alternating leg extensions

+ Leg wrap

+ Step up rope

+ Reach up and reset grip

+ Multiple steps up the rope

Note: Each step adds to the previous drill

WOD

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– :30 RKC Plank

– 5 Plank Lunges (each)

– :30 Piriformis Stretch (each)

– 5 Inch Worms

Level Two

L2: Metcon (4 Rounds for reps)

Tabatas

– Box Jumps w/ Step Down (20″/16″)

– Situps

– Lunges

– Rower
Rest: 2:00 between stations.

Level Three

L3: Metcon (4 Rounds for reps)

Tabatas

– Plank

– Box Jumps (24″/20″)

– Rower

– Lunges
Rest: 2:00 between stations.

Level Four

L4: Metcon (4 Rounds for reps)

Tabatas

– Jumping Lunges

– Weighted Plank

– Box Jumps (24″/20″)

– Rower
Rest: 2:00 between stations.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Rower

– 10 Inch Worms

– 1:00 Bretzel (each side)

– 1:00 Rower

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

A: Death By Burpees (AMRAP – Rounds and Reps)

On the minute perform an extra burpee. One the first, two the second, etc. until you are unable to finish the burpees for the minute.
Rest 5:00 before starting part B.

B: Metcon (2 Rounds for time)

E5MOM x 2

– 600m Run/750m Row

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

– 25m Duck Walk

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

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

Level Three

L3 A: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 1.1.1.1 Front Squat

Finisher

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 5 Pullups

– 10 Pushups

– 15 Air Squats

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Rower

– 25m High Kicks

– 25m Inch Worms

PVC Pipe Mobility

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

2x: Olympic Warmup (Snatch) (No Measure)

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatches

– 5 Overhead Squats

– 5 Snatch Balance

– 5 Squat Snatches
One round with pvc pipe and with empty barbell

Level Two

L2 A: Snatch Grip Deadlift (5 x 3 w/ 2:00 Rest)

L2 B: Metcon (Time)

For Time:

– 150/120/90/60/30 Single Unders

– 15/12/9/6/3 OH KB Swings (24kg/16kg)

Level Three

L3 A: Metcon (Weight)

EMOM x 12

– 1 Hang Snatch Shrug

– 1 Hang Snatch High Pull

– 1 Hang Power Snatch

L3 B: Annisabel (Time)

For Time:

– 50/40/30/20/10 Double Unders

– 10/8/6/4/2 Power Snatches

Benchmark

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

1 to 5 to 1 Ladders w/ Partner

– Pushups (rest in plank)

– Situps

– Front Squats w/ PVC Pipe (Rest in bottom of squat)

Note: 1 each, 2 each, etc. up 5 and down to 1. Complete each station before moving on to the next.

Level Two

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

L2 B: Metcon (Time)

Five Rounds w/ 1:00 Rest

– 6 Clean, Catch, Squat (24kg/16kg)

– 10 Squat Thrusts

– 100m Run

– 100m Walk

Level Three

L3 A: Front Squat (1RM – 15:00)

L3 B: Metcon (Time)

Five Rounds w/ 1:00 Rest

– 6 Power Cleans (135#/95#)

– 10 Burpees

– 100m Run

– 100m Walk

Level Four

L4 A: Overhead Squat (1RM – 15:00)

L4 B: Metcon (Time)

Five Rounds w/ 1:00 Rest

– 6 Squat Cleans (135#/95#)

– 10 Burpees

– 100m Run

– 100m Walk

CrossFit Montgomery – CF L2 & L3

Warm-up

– 100 Jump Rope

– 10 Band Pulls Front

– 5 Ring Rows

– 10 Band Pulls Overhead

– 5 Ring Rows

– 10 Band Pulls Behind

– 5 Ring Rows

– 10 Pass Throughs

– 5 Rings Rows

– 10 Band Presses

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

A: Metcon (AMRAP – Rounds)

EMOM – 8:00

– 4 Pullups

– 6 Ball Slams (30#/20#)

– 8 Box Jumps w/ Step Down (24″/20″)
RxPlus:

– C2B Pullups

– Ball Slam (40#30#)

Scaled:

– Box Jump w/ step down (20″/16″)

B: Metcon (Time)

AMRAP – 8:00

– 4 Pullups

– 6 Ball Slams (30#/20#)

– 8 Box Jumps w/ Step Down (24″/20″)
RxPlus:

– C2B Pullups

– Ball Slam (40#30#)

Scaled:

– Box Jump w/ step down (20″/16″)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

– 200m Run

– 10 Inch Worms

– 200m Run

– 1:00 Jump Rope

– 25m High Kicks

– 25m Fanny Kickers

– 25m Bunny Hops

– 25m One Leg Hop

– 25m One Leg Hop

– 50m Skipping

Level Two

Skill

10:00

– Standing Triple Jump

L2: Metcon (AMRAP – Rounds and Reps)

EMOM – 20:00

– Odd: 200m Run

– Even: 15 Russian KB Swings (24kg/16kg)
Score: Completed rounds + max kb swings on the final round.

Level Three

L3: Metcon (AMRAP – Rounds and Reps)

EMOM – 20:00

– Odd: 15 KB Swings (24kg/16kg)

– Even: 200m Run
RxPlus: 32kg/20kg

Score: Completed rounds + burpees completed after the last 200m run.

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