Month: June 2017

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 5 Band Pulls (front)

– 5 BandOverhead Lunges (each)

– 5 Band Pulls (overhead)

– 5 Band Sotts Press

– 5 Band Pulls (behind)

Weightlifting

A: Shoulder Press (5 x 8 Reps @ 60% of 1RM every 3:00 Rest)

Metcon

B: Metcon (Time)

For Time

– 250m Sled Pushes (4×45#/3×45#)

– 5 Rope Climbs

– 50 Box Jumps (20″/16″)

– 25 Calories Air Dyne
Note: 250m = 5 trips back and forth across the gym.

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Friday (Weight)

Four Rounds

– 10 Double KB Front Squat

– 10 Double KB Row
Score: Total weight used in both movements.

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – AirDyne @ 60%

1 to 5 Reps

– KB Deadlift

– KB Deadlift High Pull

– Skin the cat

Weightlifting

A: Deadlift (5 x 8 Reps @ 60% every 3:00)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP

– 1:00 Pullups

– 2:00 Double Unders

– 3:00 Pullups

– 4:00 Double Unders

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Thursday (Weight)

Four Rounds

– 10 Bench Press

– 10 Rear Leg Elevated Split Squats (each)

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – Run @ 60%

1 to 3 Reps

– Inch Worm

– Cobra + Downward Dog

– Side to Side Lunge (each)

Weightlifting

A: Barbell Row (5 x 8 Reps @ 60% of 1RM w/ 2:00 Rest)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Ladder – 10:00

– 10/20/30/40… Calories Row

– 10/20/30/40… Wall Ball (20#/14# @ 10’/9′)
Note: Add 10 reps to each movement every round. 10 the first round, 20 the second, etc.

Score: Completed rounds plus additional reps.

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Wednesday (Weight)

Four Rounds

– 10 Ring Pushup

– 10 Barbell Curl

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 3 Plank Lunges

– 3 Plank Samsons

– 3 Plank Squats

Weightlifting

A: Back Squat (5 x 8 Reps @ 60% of 1RM w/ 3:00 Rest)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

EMOM – 12:00

– Odd: 5 Hang Power Clean

– Even: 10 Toes to Bar
Score:

Completed rounds + weight on hang cleans.

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Tuesday (Weight)

Four Rounds

– 10 Double KB Press

– 10 Ring Row

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – AirDyne @ 60%

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

Weightlifting

A: Bench Press (10/10/10/10/10 Every 2:00 @ 60% of 1RM)

Metcon

B: Metcon (Time)

For Time

– 1 to 10 Burpees

– 10 KB Swings (24/16kg)
RxPlus

– KB Swing (32/24kg)

Anabolic Add-On

C: Anabolic Add-On – Cycle 1 Monday (Weight)

Four Rounds

– 10 KB Row (each)

– 10 Double KB Romanian Deadlift

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Jump Rope

– 1:00 Calf Stretch on Upright (each)

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

– :30 Weighted Cossack Squat Hold (each side)

NOTE: Do B or C, not Both

WOD

A: 10:00 Squat Test (AMRAP – Reps)

Third world squat until you can’t.

B: 5k Run (Time)

Max Effort 5k Run
30:00 cutoff.

C: 5k Row (Time)

Max Effort 5k Row

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 Rower @ 60%

Five Rounds

– 5 KB Deadlift

– 5 Russian KB Swings

– 5 OH KB Swings

– 1 Inch Worm + Plank Lunge (each leg)

Weightlifting

A: Power Clean (2/2/2/2/2/2 w/ 2:00 Rest)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 3 TnG Deadlifts (275/185)

– Max Double Unders
RxPlus

– 3 TnG Deadlift (315/225)

Score

– Completed rounds plus total double unders.

CrossFit Montgomery – CF L2 & L3

Warm-up

Ten Rounds

– :30 AirDyne at 60%

– :30 AirDyne at 80%

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Presses

Weightlifting

A: Weighted Pull-ups (2RM – 10:00)

Metcon

B: Metcon (Time)

For Time

– 25/20/15/10/5 Pullups

– 5/10/15/20/25 Burpee Jump to Target
Note:

Target should be at least 6″ above reach.

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00

– Rower at 60%

1 to 5 Ladder

– Goblet Squat

– Burpee

Weightlifting

Back Squat (1RM – 15:00)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 2 Hang Squat Clean (135#/95#)

– 4 Toes to Bar

– 6 Ring Dips
Rxplus

– 165#/115# Hang Squat Clean

CrossFit Montgomery – CF L2 & L3

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest