Month: January 2016

Categories
Workouts

2016-01-08

CrossFit Montgomery – CF L2 & L3

Warm-up

Coach led warm-up.

Six Rounds:

– Tabata Jump Rope (:20 work/:10 Rest)

1:00 Inch Worms

Four Rounds:

– Tabata Lunges

1:00 Plank Lunges

Two Rounds:

– Tabata Burpees

1:00 Squat Hold

Test

If you missed any of these tests complete them instead of the metcon.

– 5k Row

– Plank Hold

– 1RM Back Squat

– 3RM Pullup @ 3010

– 8RM Split Squat

– 1RM Deadlift

– 3RM Ring Dip @ 3010

Metcon

A: Metcon (Time)

For Time:

– 100 Burpees
RxPlus:

– 100 Burpee Pullups

Categories
Workouts

2016-01-07

CrossFit Montgomery – CF L2 & L3

Warm-up

Coach will lead the warmup.

– 10 Inch Worms w/ Pushup

EMOM Ladder:

1. 1 Burpee

2. 2 Heavy Russian Swings

3. 3 Ball Slams

4. 4 Squat Thrusts

5. 5 Pushups

6. 6 Situps

7. 7 Air Squats

8. 8 Mountain Climbers

Note:

– 1st minute: 1 burpee

– 2nd minute: 1 burpee, 2 kb swings

– 3rd minute: 1 burpee, 2 kb swings, 3 ball slams

– etc.

Test

A: Deadlift (1RM – 15:00)

B: Weighted Ring Dip (3RM – 12:00)

Categories
Workouts

2016-01-06

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

– 10 Inch Worm

– 50m Skipping

– 10 Plank Samsons

– 50m Skipping

– 10 Step Ups (each leg)

– 50m Skipping

Test

A: Rear Leg Elevated Split Squat (8RM – 12:00 @ 3010)

Rear leg elevated split squat.
Each rep must be on tempo. 3 count on the way down. no pause at the bottom or the top.

Metcon

If you missed Monday or Tuesday complete one of the tests (5k Row or 1RM Back Squat) instead of this Metcon.

B: Metcon (Time)

Ladder:

– 10 KB Swings (24kg/16kg)

– 1 to 10 Burpees

Categories
Workouts

2016-01-05

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 1:00 Jump Rope

– :30 Plank Lunges

– :30 Samson Stretch

– :30 Piriformis Stretch (right)

– :30 Piriformis Stretch (left)

Three Rounds

– 5 Wall Ball

– 5 Slam Ball

– 5 High Box Jumps w/ Step Down

Test

A: Back Squat (1RM – 15:00)

B: Weighted Pull-ups (3RM – 15:00 @ 3010)

This must be a verified set of 3 at the prescribed tempo. Three seconds on the negative is a must. Add bands or weight as needed.

Categories
Workouts

01-04-2016

CrossFit Montgomery – CF L2 & L3

Back Squat (2 Rounds (5,3,2 5,3,2))

Metcon (Weight)

5 Round w/1:30 rest

3 Push Press

2 Push Jerk

1 Split Jerk

Metcon (AMRAP – Rounds)

10:00 AMAP

15 Cal. Row

15 Situps

10 Box Jumps

Categories
Workouts

2016-01-04

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 1:00 Jump Rope

– 5 Lunges (each)

– 10 Situps

– 15 KB Swings

Test

The goal is to complete 5k. Cutoff is 3k @ 15:00. If you are not passed 3k at 15:00 stop. If you are passed 3k at 15:00 continue to 5k.

A1: 3k Row (Time)

For Time:

– 3k Row

A2: 5k Row (Time)

Max Effort 5k Row

B: Front Plank (As long as possible)

Score: Each second equals one rep.