Month: October 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

Four Rounds

– 50 Single Unders

– 25m High Knees

– 25m Fanny Kickers

– 3 Plank Lunges (each)

– 3 Plank Samsons (each)

WOD

30 Minute Cutoff

A: 5k Row (Time)

Max Effort 5k Row

B: 5k Run (Time)

Max Effort 5k Run

Mobility

Couch Stretch

– 2:00 Position 1 (each)

– 2:00 Position 2 (each)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 25m High Kicks

– 25m Inch Worms

– 25m Samson Lunges

– 25m Skip

– 25m High Skip

– 25m Power Skip

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Metcon (4 Rounds for reps)

5:00 x 4 w/ 2:00 Rest

Buy-in: 30 Squat Thrust

1. Max Russian KB Swings (24kg/16kg)

2. Situps

3. Ball Slam (30#/20#)

4. Row (Calories)

Level Three

L3 A: Metcon (4 Rounds for reps)

5:00 x 4 w/ 2:00 Rest

Buy-in: 30 Burpees

1. Max Row (Calories)

2. Toes to Bar

3. KB Swings (32kg/20kg)

4. Ball Slam
RxPlus:

– Toes to Bar instead of Situps

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Through

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squat

Two Rounds

– :30 Cobra

– :30 Downward Dog

– :30 Instep Stretch (each)

– :30 Piriformis (each)

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

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

L2 B: Metcon (6 Rounds for reps)

Six Rounds w/ 2:00 Rest

– Max Strict Pullups

– Max Plank Hold

Level Three

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

L3 B: Metcon (Time)

Eight Rounds w/ 1:00 Rest

– 1 Rope Climb

– :30 Hollow Hold

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

– 25m High Kick

– 25m Side to Side Lunge

– 25m Bear Crawl

– 25m Burpee Broad Jump

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Deadlift (1/1/1/1/1 w/ 2:00 Rest)

L2 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Goblet Squat (24kg/16kg)

– Hand Release Pushup

Level Three

L3 A: Metcon (Weight)

EMOM x 8

– 3.3 Power Clean

Level Four

L4 A: Metcon (Weight)

EMOM x 8

– 3.3 Three Positions Clean
Note: First clean mid-thigh.Second clean above the knee. Third clean below the knee. Every clean starts from the hang position.

Finisher

L3/L4 Part B

B: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Wall Ball (20#/14# @ 10’/9′)

– Box Jump (24″/20″)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

– 1:00 Jump Rope

Two Rounds

– 10 Situps

– 10 Lunges (each)

– 10 Ring Rows

– 1:00 Piriformis Stretch (each)

Level Two

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

L2 B: Metcon (Time)

For Time:

– 10/8/6/4/2 Pullup

– 10/8/6/4/2 Weighted Step Up (20″/16″)

Level Three

L3 A: Metcon (2 Rounds for weight)

1RM – 15:00

– Front Squat

– Thruster

L3 B: Metcon (Time)

For Time:

– 10/8/6/4/2 Burpee Pullup

– 10/8/6/4/2 OH Lunge (45#/25#)
For Time:

– 5/4/3/2/1 Muscle Ups

– 10/8/6/4/2 OH Lunge (45#/25#)

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Through

– 10 Twists

– 10 Good Morning

– 10 Pole Stretches

– 10 Overhead Squat

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
With Barbell

Skill

15:00

– Clean and Jerk

WOD

A: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Single Unders

– 5 Band Pulls Front/Overhead/Behind/Pass Through/Press

Couch Stretch

– Position One (each side)

– Position Two (each side)

Level Two

L2 A: Metcon (AMRAP – Rounds)

Every 90 Seconds x 15

– 5 Pullups

– 10 Situps

– 10 Air Squats
Note:

– Air Squats: Focus on form. Every rep is more perfect.

Level Three

L3 A: Metcon (AMRAP – Rounds)

Every 90 Seconds x 15

– 5 Toes to Bar

– 10 Pushups

– 15 Air Squats
Note:

– Air Squats: Focus on form. Every rep is more perfect. Coach will no rep the entire round if he sees sloppy squats.

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 200m Run

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Level Two

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

L2 B: Single KB Row (5/5/5/5/5 w/ 2:00 Rest)

Level Three

L3 A: Back Squat (3/3/3+ @ 63/72/81% of 1RM)

Rest: 2:00

L3 B: Metcon (5 Rounds for reps)

Five Rounds w/ 2:00 Rest

– Max Strict Pullups

Finisher

C: 2:00 Watt Test (AMRAP – Reps)

2:00 Average Watt test on C2 Rower

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

– 25m High Kicks

– 25m Inch Worms

– 25m Side to Side Lunge

– 25m Burpee Broad Jump

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Deadlift (3/3/3/3/3 w/ 2:00 Rest)

L2 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 10:00

– Lunges (each)

– Hand Release Pushup

Level Three

L3 A: Metcon (Weight)

EMOM x 8

– 2.2.2 Power Clean
Score: Lightest weight you lifted on at least half of your rounds.

L3 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 10:00

– Lunge (each)

– Burpee

Level Three

L4 A: Metcon (Weight)

EMOM x 8

– 2.2.2 Three Positions Clean
Note: First pair mid-thigh. Second above the knee. Third below the knee.

L4 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 10:00

– Jumping Lunge (each)

– Burpee

CrossFit Montgomery – CF L2 & L3

Warm-up

– 50 Jumping Jacks

– 1:00 Bretzel (each)

– 50 Mountain Climbers (each)

– 1:00 Piriformis (each)

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

L2 A: Metcon (Time)

For Time

– 100 Air Squats

– 50 Pushups

– 25 Ring Rows

Level Three

L3 A: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Level Four

B: Front Plank (Max Hold)

Score: each second equals one rep.