Month: October 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 25m In-Step Lunge

– 25m Samson Lunge

– 25m High Kick

– 25m Fanny Kicker

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Skill

10:00

– Push Jerk

Level Two

L2 A: Shoulder Press (3/3/3/3/3 w/ 3:00 Rest)

Level Three

L3 A: Metcon (3 Rounds for weight)

EMOM Ladder

– Strict Press

– Push Press

– Push Jerk
Note: Press until failure. Then, push press until failure. Then, push jerk until failure. Start with 50% of 1RM press. Males add 10lbs every minute. Females add 5 lbs every minute.

Finisher

B: 1-Mile Run (Time)

Max Effort 1-Mile Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

Three Rounds

– 10 One Leg Toe Touch (each)

– 10 Lunges (each)

– 10 Pushups

– 10 Ring Rows

Three Rounds

– 5 One Legged KB Deadlift (each)

– 5 One Arm KB Swing (each)

Skill

Double KB Swing and Double KB Clean

Level Two

L2 A: Metcon (AMRAP – Reps)

Ten Rounds w/ 1:00 Rest

– :30 Double Kettlebell Deadlift

– :30 Double Kettlebell Suitcase Hold

– :30 Ball Slam

– :30 Squat Thrust
If you don’t complete the double kettlebell suitcase hold your double kettlebell deadlifts for that round don’t count.

Level Three

L3 A: Metcon (AMRAP – Reps)

Ten Rounds w/ 1:00 Rest

– :30 Double Kettlebell Swing

– :30 Double Kettlebell Front Rack Hold

– :30 Ball Slam

– :30 Burpee
If you dont complete the double kettlebell front rack hold your double kettlebell swings for that round do not count.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 25m Lunges

– 25m Skipping

– 25m High Kicks

– 25m High Skipping

– 25m Side to Side Lunge

– 25m Power Skipping

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)

L2 B: Strict Pullup (5 Sets w/ 2:00 Rest)

Use band as needed. Around 5 reps minimum.

Level Three

L3 A: Back Squat (5/5/5+ w/ 60/67/76%)

L3 B: Strict Pullup (5 x Max Reps)

Use bands as needed. Around 5 reps minimum.

Finisher

C: AMRAP – 6:00 Double Unders (AMRAP – Reps)

AMRAP – 6:00

– Double Unders

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

1 to 3 Reps

– Wall Walk

– :30 RKC Plank Hold

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
One time with PVC. One time with barbell.

Level Two

L2 A: Deadlift (5/5/5/5/5 w/ 2:00 Rest)

L2 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Step-ups (each)

– Pushup

Level Three

L3 A: Metcon (Weight)

EMOM x 10

– 1.1.1 Power Clean
Score: For the weight to count you must complete at least 5 rounds at or above that weight.

L3 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Box Jumps /w step down (24″/20″)

– Double KB Press/Push Press (20kg/12kg)
RxPlus:

– Double KB Press (24kg/16kg)

Level Four

L4 A: Metcon (Weight)

EMOM x 10

– 1.1.1 Three Positions Clean

Note: First clean mid-thight.Second clean above the knee. Third clean below the knee. One of each every round.
Score: For the weight to count you must complete at least 5 rounds at or above that weight.

L4 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– Box Jumps w/ Step Down (30″/24″)

– Handstand Pushups

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

– 5 Plank 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
First time with PVC Pipe. Second time with Barbell.

Weightlifting

A: Overhead Squat (3/3/3/3/3 w/ 2:00 Rest)

L3 A: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Level Two

L2 B: Metcon (Time)

Five Rounds For Time:

– 200m Run

– 10 Overhead Squats (45#/35#)

Level Three

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 25m High Kicks

– 25m Fanny Kickers

– 25m Side to Side Lunge

– 25m Inch Worms

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

WOD

Metcon (4 Rounds for reps)

AMRAP – 5:00

– Buy-In: 50 Double Unders

– 10 Pushups

– 10 Lunges (total)

2:00 Rest

AMRAP – 5:00

– Buy-in: 50 Double Unders

– 10 Lunges (total)

– 10 Squat Thrusts

2:00 Rest

AMRAP – 5:00

– Buy-in: 50 Double Unders

– 10 Squat Thrusts

– 10 Situps

2:00 Rest

AMRAP – 5:00

– Buy-in: 50 Double Unders

– 10 Situps

– 10 Pushups

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

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

EMOM x 20

– 5 Strict Pullups

– 10 Situps

– 10 Russian KB Swings (24kg/16kg)
Note: Workout turns into an AMRAP when you miss your first round on the minute.

Score: Rounds equal the consecutive rounds completed on the minute. Plus the total number of reps completed from the time you miss a round until the twenty minutes end.

Level Three

L3 A: Metcon (AMRAP – Rounds and Reps)

EMOM x 20

– 5 Pullups

– 10 Situps

– 10 OH KB Swings (24kg/16kg)

Level Four

L4 A: Metcon (AMRAP – Rounds and Reps)

EMOM x 20

– 5 Pullups

– 5 Toes to Bar

– 10 Russian KB Swings (32kg/24kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

– 10 Situps

– 10 Pushups

– 10 Ring Rows

– 10 Downward Dog + Cobra

– 1:00 Piriformis Stretch (each)

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 empty barbell.

Level Two

L2 A: Metcon (Time)

Five Rounds w/ 2:00 Rest

– 5 Front Squat w/ 55% of 1RM Back Squat

– 5 Box Jumps (24″/20″)

– 200m Run

Level Three

L3 A: Metcon (Time)

Five Rounds w/ 2:00 Rest

– 5 Front Squat w/ 55% of 1RM Back Squat

– 5 Box Jumps (30″/24″)

– 200m Run

Finisher

B: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 25m Double KB Overhead Carry

– 25m Double KB Front Rack Carry

– 25m Double KB Farmers Carry

– :45 RKC Plank
Must complete at least two rounds with a weight for it to count. Must be completed unbroken.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Rower

PVC Pipe Warmup

– 10 Pass Through

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squat

1 to 5 Reps

– Plank Lunge (each)

– Plank Samson (each)

– Plank Squat

– Hard Pull on Rower

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
First time with PVC pipe. Second time with an empty barbell.

Level Two

L2 A: Back Squat (3/2/2/1/1/1/1)

L2 B: Metcon (Time)

For Time:

– 100 Squat Thrusts

Level Three

L3 A: Back Squat (1RM – 15:00)

L3 B: 100 Burpees (Time)

For Time:

– 100 Burpees

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Presses

– 5 Plank Lunges

– 5 Plank Samsons

– 5 Plank Squats

Bretzel

– 1:00 Each Side

Level Two

L2 A: Back Squat (3/3/3/3/3/3)

L2 B: 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.

Level Three

L3 A: Overhead Squat (1RM – 15:00)

L3 B: Metcon (AMRAP – Rounds and Reps)

EMOM – Ladder

– Burpee Pullup