Month: August 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

– 5 Band Pulls Front

– 5 Plank Lunges (each)

– 5 Band Pulls Overhead

– 5 Plank Samsons (each)

– 5 Band Pulls Behind

– 5 Plank Squats (total)

– 5 Pass Throughs

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

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

L2 B: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 10 Lunges (total) + Max Pushups
Score: Completed rounds + total pushups

Level Three

L3 A: Back Squat (1RM – 15:00)

L3 B: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 10 OH Lunges (25#/15#) + Max Pushups
Score: Completed rounds + total pushups

Level Four

L4 A: Back Squat (1RM – 15:00)

L4 B: Metcon (AMRAP – Rounds and Reps)

– 10 OH Lunges (45#/25#) + Max Ring Dips
Score: Completed rounds + total ring dips

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Rower

PVC Pipe Warmup

– 10 Pass Through

– 10 Twists

– 10 Good Morning

– 10 Pole Stretches

– 10 Overhead Squats

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Clean Grip Deadlift (5/5/5/5/5)

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

Level Three

L3 A: Power Clean (5 x 5 @ 75% w/ 2:00 Rest)

Level Four

L4 A: Power Clean (2RM – 15:00)

Note: Must be TnG

WOD

Annie (Time)

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

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 1:00 Jump Rope

– 1:00 In-step Stretch Lunges

– 1:00 Side to Side Lunges

– 1:00 Plank Hold

– 1:00 Third World Squat

Skill

10:00 – Pistol Progressions

– Pistol to a box

– Pistol with a band

– Pistol negatives

WOD

Metcon (Time)

Five Rounds For Time:

– 21 Double Unders

– 15 Situps

– 9 Thrusters (95#/65)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Presses

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

L2 A: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 5 Supinated Grip Pullup Negatives

– 1:00 Handstand Hold
Tempo: 3 Second lower on pullup. Use box to get get back to the top if you cannot pullup.

L2 B: Metcon (AMRAP – Rounds and Reps)

EMOM Ladder – 12:00

– 1 to 12 Box Jumps w/ Step Down (24″/20″)

– 12 to 1 Pushups
Score: Completed rounds plus maximum reps of pushups on the last round.

Level Three

L3 A: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 5 Supinated Grip Pullup Negatives

– Max Handstand Hold
Tempo: 3 Second lower on pullup. Use box to get get back to the top if you cannot pullup.

L3 B: Metcon (AMRAP – Rounds and Reps)

EMOM Ladder – 12:00

– 1 to 12 Push Press (95#/65#)

– 12 to 1 Box Jumps w/ Step Down (24″/20″)
Score: Completed rounds + max reps of Box Jumps on the last round.

RxPlus:

– Push Press 115#/75#

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Toe touch & sky touch

– 1:00 High Kicks

– 1:00 Fanny Kickers

– 1:00 Jumping Jacks

– 1:00 Samson Lunges

3x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Level Two

L2: Metcon (Time)

E3MOM x 10

– Rower (400m/300m)

Level Three

L3: Metcon (Time)

E3MOM x 10

– 400m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 200m Run

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2: Metcon (5 Rounds for reps)

1. AMRAP – 3:00 w/ 3:00 Rest

– Rower (Calories)

2. AMRAP – 3:00 w/ 3:00 Rest

– Russian KB Swings (24kg/16kg)

3. AMRAP – 3:00 w/ 3:00 Rest

– Burpees

4. AMRAP – 3:00 w/ 3:00 Rest

– Box Jumps w/ Step Down (20″/16″)

5. AMRAP – 3:00 w/ 3:00 Rest

– Situps

Level Three

L3: Metcon (5 Rounds for reps)

1. AMRAP – 3:00 w/ 3:00 Rest

– Rower (Calories)

2. AMRAP – 3:00 w/ 3:00 Rest

– Turkish Getups (20kg/12kg)

3. AMRAP – 3:00 w/ 3:00 Rest

– Burpee Box Jumps (20″/16″)

4. AMRAP – 3:00 w/ 3:00 Rest

– Slam Ball (30#/20#)

5. AMRAP – 3:00 w/ 3:00 Rest

– Hollow Rocks

CrossFit Montgomery – CF L2 & L3

Warm-up

– 100 Jump Ropes

– 400m Run

3x: 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

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

L2 B: Metcon (Time)

Six Rounds w/ 2:00 Rest

– 1.1.1.1 Press

– 10 Lunges

– 200m Run

Level Three

L3 A: Front Squat (1RM – 15:00)

L3 B: Metcon (Time)

Six Rounds w/ 2:00 Rest

– 1.1.1.1 Press

– 10 Jumping Lunges

– 200m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

PVC Pipe Warmup

– 10 Pass Through

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Two Rounds

– 10 KB Halos (Alternate directions)

– 10 KB Single Leg Deadlifts

– 10 Dead Bugs

Mobility

10:00

– Foam Roll

WOD

Friane (Time)

21-15-9 Reps For Time:

– Deadlift (225#/155#)

– Pullup
RxPlus:

– Deadlift 255#175#

Scale Options:

– Deadlift 155#/95#

– Ring Rows

CrossFit Montgomery – CF L2 & L3

Warm-up

– 250m Rower

3 Rounds

– 3 Downward Dog + Cobra

– 3 Plank Lunge (each)

– 3 Plank Samson (each)

– 200m Run

Level Two

L2: Metcon (3 Rounds for time)

For Time:

1. 0:00-9:59

– 1k Rower

2. 10:00-19:59

– 60 Goblet Squats (20kg/16kg)

3. 20:00-29:59

– 1k Run

Level Three

L3: Metcon (Time)

For Time:

1. 0:00-9:59

– 1k Rower

2. 10:00-19:59

– 80 Barbell Thrusters (45#/35#)

3. 20:00-29:59

– 1k Run