Month: November 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 1:00 Rower

– 5 Inch Worms

– 5 Plank Lunges

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

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
Note: once with pvc pipe, once with barbell

L2 A: Clean Grip Deadlift (3/3/3/3/3)

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

Level Three

L3 A: Power Clean (3/3/3/3/3)

Note: Touch and go.

Metcon

B: Metcon (Time)

For Time

– 10 Russian KB Swings (24kg/16kg)

– 1 to 10 Burpees

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

PVC Pipe Warmup

– 10 Pass Through

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

– 10 Overhead Squat

Band Pull

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

A: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 1 Strict Press

– 2 Push Press

– 3 Split Jerk

Metcon

B: Metcon (Time)

Four Rounds For Time:

– 21 OH KB Swings (24kg/ 16kg)

– 15 Air Squats

– 9 Ring Dips

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

– 25m Inch Worm

– 25m High Kicks

– 25m Bear Crawl

– 25m Crab Walk

Deadlift Warmup

– Barbell

– Barbell + Bumper

Weightlifting

A: Deadlift (8/6/4/8/6/4 Reps)

Rest: 90 seconds between sets.

B: Metcon (Time)

For Time

– 50 Strict Pullups
Note: Every time you break complete equal number of wall balls. If you start with 10 strict pullups you will do 10 wall balls before going back to pullups.

C: Metcon (No Measure)

Finisher

– Accumulate 5:00 Weighted Glute Bridge Hold
Note: Every time you break complete 10 weighted situps.

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twist

– 10 Good Mornings

– 10 Pole Stretches

– 10 OH Squats

Olympic Warmup (Snatch) w/ Barbell

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatch

– 5 Behind Neck Snatch Grip Push Press

– 5 Overhead Squats

– 5 Snatch Balances

2: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 15 Mountain Climbers

– 8 KB Swings (24kg/16kg)

– 7 Air Squats
RxPlus:

– KB Swings (32kg/24kg)

– Jumping Squat

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 50 Single Unders

– 10 KB Lunges (24kg/16kg)

– 5 Pullups
RxPlus:

– 25 Double Unders

– KB Lunges (32kg/24kg)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 10 Burpees

– 5 Toes 2 Bar

– 5 Power Snatch (115#/75#)
RxPlus:

– Power Snatch (135#/95#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

Four Rounds

– 3 Squat @ 5550

– 5 Seated Double KB Presses

– 20 Double Unders

Note: 5 seconds down, 5 second hold, 5 seconds up on squats

Weightlifting

A: Back Squat (10-10-10 w/ 2:00 Rest)

B: Metcon (Weight)

Four Rounds w/ 2:00 Rest

– 3 Press + 3 Push Press

Finisher

C: Metcon (No Measure)

Four Rounds

– ;45 Right Plank

– :45 Left Plank

– :30 Rest

CrossFit Montgomery – CF L2 & L3

Warm-up

– 250m Row

1 to 4 Reps

– Inch Worm

– Pushup

– Downward Dog to Cobra

– KB Deadlift

Metcon

A: Metcon (AMRAP – Reps)

Four Rounds for Reps

– :30 Burpee

– :30 Russian KB Swing (32kg/24kg)

B: Metcon (Weight)

Four Rounds w/ 3:00 Rest

– 1.1.1.1 Power Clean

C: Metcon (Weight)

Every :20 for 5:00

– 1 Power Clean and Jerk w/ 70% of B

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

Two Rounds

– 3 Plank Lunges (each)

– 3 Plank Samsons (each)

– 3 Cobras to Downward Dogs

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
With empty barbell, with loaded barbell

WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

– 25m Inch Worms

– 1:00 Jump Rope

– 25m Side to Side Lunge

– 1:00 Jump Rope

WOD

Rest:

– 5:00 between part a and b.

A: Metcon (2 Rounds for reps)

AMRAP – 5:00

– 600m Run

– Max Russian KB Swing (24kg/16kg)
RxPlus:

– OH KB Swings (24kg/16kg)

Rest:

– 1:00 Between rounds

B: Metcon (2 Rounds for reps)

AMRAP – 5:00

– 750m Row

– Ball Slam (30#/20#)
RxPlus

– Ball Slam (40#/30#)

Rest:

– 1:00 Between rounds

CrossFit Montgomery – CF L2 & L3

Warm-up

– 25m Skipping

– 200m Run

– 25m High Skip

– 200m Run

– 25m Power Skip

PVC Pipe Warmup

– 10 Pass Through

– 10 Twist

– 10 Good Morning

– 10 Pole Stretch

Bretzel

– 2:00 (each)

then

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Level Two

Rest 2:00 between A and B. If you don’t complete the hold deduct 10 reps from your total reps.

L2 A: Metcon (AMRAP – Reps)

Ten Rounds

– :30 Box Jumps w/ Step Down (20″/16″)

– :30 Plank Hold

L2 B: Metcon (AMRAP – Reps)

Ten Rounds

– :30 Ring Rows

– :30 Squat Hold

Level Three

Rest 2:00 between A and B. If you don’t complete the hold deduct 10 reps from your total reps.

L3 A: Metcon (AMRAP – Reps)

Ten Rounds

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

– :30 Plank Hold

L3 B: Metcon (AMRAP – Reps)

Ten Rounds

– :30 Burpee Pullups

– :30 Squat Hold

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

L2 A: Metcon (Weight)

Five Rounds w/ 1:00 Rest

– 6 Pullups

– 6 Goblet Squats

– 12 Squat Thrusts

L2 B: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 6 Weighted Step ups (each)

– 10 Pushups

– 60 Single Unders

L2 C: Metcon (Weight)

For Time

– 200m Farmers Walk

Level Three

L3 A: Metcon (Weight)

Five Rounds w/ 1:00 Rest

– 6 Strict Pullups

– 6 Double KB Front Squats

– 12 Burpees

L3 B: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 6 Handstand Pushups

– 6 Double KB Lunges (each)

– 36 Double Unders

L3 C: Metcon (Weight)

Three Rounds w/ 2:00 Rest

– 50m Double KB OH Walk