Month: September 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 5 Plank Lunges

– 5 Plank Samsons

– 5 Plank Squats

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

L2 A: Metcon (Weight)

Six Rounds w/ 2:00 Rest

– 5 Front Squats

– 5 Strict Pullups

L2 B: Metcon (Time)

Six Rounds w/ 1:00 Rest

– 5 Double KB Presses

– 5 Toes to Bar

Level Three

L3 A: Metcon (Weight)

Eight Rounds w/ 1:00 Rest

– 5 Front Squats @ 31X1

– 1 Rope Climb

L3 B: Metcon (Time)

Four Rounds w/ 1:00 Rest

– 5 Handstand Pushups

– 8 Toes to Bar

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

Two Rounds

– 25m Inch Worms

– 25m High Kicks

– 25m Bear Crawls

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

Level Two

L2 A: Deadlift (5/5/5/5/5 w/ 3:00 Rest)

L2 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Lunge (each)

– Pushup

Level Three

L3 A: Power Snatch (1RM – 15:00)

L3 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– OH Lunge (45#/25#)

– Pushup
RxPlus

– Ring Dips

Note: Each leg on lunge.

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 5 Plank Lunges

– 5 Plank Samsons

– 5 Side to Side Lunges

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

L2 A: Front Squat (3/2/2/1/1/1 w/ 2:00 Rest)

L2 B: 2k Row (Time)

Max Effort 2k Row

Weightlifting

L3 A: Overhead Squat (3RM – 15:00)

L3 B: 3k Row (Time)

For Time:

– 3k Row

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Ladder – 5:00 (Warmup pace)

– Inch Worms

– Pushups

WOD

Score: Run times go into part A. Reps go into part B.

A: Metcon (4 Rounds for time)

E6MOM x 4

– 800m Run

– Max Strict Presses w/ 75% 1RM
RxPlus: 1k Run

Scaled: 600m Run

B: Metcon (4 Rounds for weight)

Strict Presses

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

– 400m Run

– 25m High Kick

– 25m Fanny Kickers

– 25m Side to Side Lunges

– 25m Burpee Broad Jumps

Level Two

Rest 5 minutes between part A and part B

L2 A: Metcon (AMRAP – Reps)

EMOM x 10

– Odd: 20 Russian KB Swing (24kg/16kg)

– Even: Max Single Unders
Score: Total single unders.

L2 B: Metcon (AMRAP – Reps)

EMOM x 10

– Odd: 200m Run

– Even: Squat Thrusts
Score: Total number of squat thrusts.

Level Three

Rest 5 minutes between part A and part B

L3 A: Metcon (AMRAP – Reps)

EMOM x 10

– Odd: 15 OH KB Swing (32kg/20kg)

– Even: Max Double Unders
Score: Total double unders.

L3 B: Metcon (AMRAP – Reps)

EMOM x 10

– Odd: 200m Run

– Even: Max Burpees
Score: Total burpees.

CrossFit Montgomery – CF L2 & L3

Warm-up

WOD

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

CrossFit Montgomery – CF L2 & L3

Warm-up

Trainer’s choice

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

– 1:00 Plank Lunges

– 1:00 Jump Rope

– 1:00 Plank Samsons

– 1:00 Jump Rope

– 1:00 Piriformis Stretch (each)

– 1:00 Hip Thrusts

– 1:00 RKC Plank

Level Two

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

L2 B: Metcon (Time)

Five Rounds w/ 2:00 Rest

– 10 Wall Ball (14#/10# @ 10’/9′)

– 10 Wall Ball Push Press (14#/10# @ 10’/9′)

– 200m Run

Level Three

L3 A: Back Squat (3RM – 15:00)

L3 B: Metcon (Time)

Five Rounds w/ 2:00 Rest

– 10 Wall Ball (20#/14# @ 10’/9′)

– 10 Wall Ball Push Press (20#/14# @ 10’/9′)

– 200m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

– 25m High Kicks

– 25m Inch Worms

– 25m Fanny Kickers

– 25m Burpee Broad Jumps

Level Two

Mobility

10:00 – Foam Roller

– Calves

– Hamstrings

– Thoracic

L2: Metcon (AMRAP – Rounds and Reps)

EMOM x 20

– 1 to 19 Russian KB Swings (24kg/16kg)

– 19 to 1 Box Jumps (20″/16″)
Score: Completed Rounds plus total Box Jumps in final minute.

Level Three

L3: Metcon (AMRAP – Rounds and Reps)

EMOM – 20:00

– 1 to 19 Box Jumps w/ Step Down (24″/20″)

– 19 to 1 OH KB Swings (24kg/16kg)
Score: Completed Rounds plus total KB Swings in final minute.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 5 Plank Lunges

– 5 Plank Samsons

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

Metcon (4 Rounds for reps)

AMRAP – 5:00

– 400m Run

– Pushups

AMRAP – 5:00

– 400m Run

– Situps

AMRAP – 5:00

– 400m Run

– Squat Thrusts

AMRAP – 5:00

– 400m Run

– Air Squats
RxPlus

– 600m Runs

– Ring Dips

– Toes to Bar

– Burpees

– Jumping Lunges (2 count)