Month: April 2016

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 1:00 Jump Rope

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

– 1:00 Dumbbell Lat/Shoulder/Tricep on Bench Stretch

3x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Weightlifting

A: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 3.2.1 Shoulder Press
Start reps every ten seconds

B: Metcon (Weight)

Four Rounds w/ 2:00 Rest

– 3.2.1 Push Press
Start reps every ten seconds

Finisher

C: Metcon (Time)

Three Rounds

– 60 Double Unders

– 20 Burpees

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Three Rounds

– 5 Inch Worms + Pushup

– 10 High Kicks (each)

– :30 RKC Plank Hold

– 10 Prone PVC Pipe Pass Throughs

– 1:00 Weighted Good Morning Hold

Skill

15:00

Handstand Pushups Drills

Test

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Three Rounds

– 10 Prone Position Shoulder Dislocates

– 10 Alternating Single Legged Toe Touches

– 1:00 Weighted Good Morning Hold

– 10 Squat Thrusts

WOD

A: Metcon (No Measure)

Five Rounds

– 10 Single Leg Deadlifts

– 10 Weighted Situps

B: Metcon (Weight)

Five Rounds

– 10 Hip Extensions

– 10 Candlesticks

C: Metcon (Weight)

Five Rounds

– 50m Sled Push

– 25m Burpee Broad Jump

– 25m Bear Crawl

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 25m High Kicks

– 25m Lunge w/ Instep Stretch

– 25m Fanny Kicks

– 25m Side to Side Lunge

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

L2 A: Metcon (AMRAP – Reps)

Ten Rounds:

– :30 Goblet Squats (20kg/12kg)

– :30 Rest

– :30 Single Unders

– :30 Rest

Level Three

L3: Metcon (AMRAP – Reps)

Ten Rounds:

– :30 Wall Balls (20#/14#)

– :30 Rest

– :30 Double Unders

– :30 Rest

CrossFit Montgomery – CF L2 & L3

Warm-up

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Skill

15:00

– Rope Climbs

WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Three Rounds

– 10 Prone Position Shoulder Pass Throughs

– 1:00 Weighted Good Morning Hold

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 KB Swings

Level Two

L2 A: Sumo Deadlift (8 x 2 Reps)

Level Three

L3 A: Snatch Grip Deadlift (8 x 1 Reps)

Finisher

B: Metcon (Time)

21-15-9 Reps For Time:

– Power Clean (95#/65#)

– Push Press
RxPlus: 115#/75#

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Three Rounds

– 10 Ring Rows

– 10 Shoulder Extension PVC Stretches

– 5 Inch Worms

– 1:00 Horse Stance Hold

Skill

15:00 – Kipping Pullup Drills

On pullup bar:

– Kipping Swing (Hollow to Superman while hanging on pullup bar)

– Add Close Shoulder (Pull down on the bar with straight arms after hollow)

– Add Pull to Bar (Elbows down and back)

– Add Push away bar (Push bar away aggressively from the top of the pullup to glide into the front swing of the kipping pullup)

WOD

A: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Three Rounds

– 5 Shoulder Extension PVC Stretch

– 5 Plank Lunges

– 1:00 Horse Stance Holds

Weightlifting

A: Bench Press (3/2/1/3/2/1 w/ 2:00 Rest)

WOD

B: Metcon (AMRAP – Rounds)

Six Rounds w/ 2:00 Rest

– 5 Double KB Thrusters

– 25m Double KB OH Walk

– 5 Double KB Front Rack Lunges

– 25m Double KB Front Rack Walks

– 5 KB Suitcase Deadlifts

– 50m KB Farmers Carry
Rx: 24kg/16kg

RxPlus: 32kg/20kg

Score: Rounds completed unbroken.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

– 25m High Kicks

– 25m Lunge with instep stretch

– 25m Inch Worm

– 25m Bear Crawl

3x: 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
PVC, Barbell, Barbell and some weight.

WOD

A: Death By Strict Pullups (AMRAP – Rounds and Reps)

EMOM Ladder

– Strict Pullup
Add a rep every minute.

B: Metcon (Time)

Eight Rounds for Time

– 4 Toes to Bar

– 8 Burpees

– 12 Slam Ball (30#/20#)

– 1:00 Rest

C: Metcon (AMRAP – Rounds)

Tabata Planks

Eight Rounds

– :20 Plank

– :10 Rest
Rx Plus: Weighted Planks (45#/25#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Three Rounds

– 10 PVC Pipe Shoulder Extension Stretches

– 1:00 Weighted Horse Stance Holds

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

A: 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