Month: August 2017

CrossFit Montgomery – CF

Warm-up

– 400m Run

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

Skin the Cats

– 5 Reps

Mobility – Hip #1 (No Measure)

– 3 Position Piriformis and Hip Capsule Mobility

Weightlifting

A: Sumo Deadlift (1RM -15:00)

Metcon

B: 10:00 AD Calories (AMRAP – Reps)

Calories in 10:00 on AirDyne

Finisher

Aerobic Add-on or Pullup Add-on

C: 10:00 Turkish Getups (AMRAP – Reps)

AMRAP -10:00

-Turkish Getups (24kg/16kg)

CrossFit Montgomery – CF

Warm-up

– 200m Run

– 5 Inch Worms

– 10 Squat Thrusts

– 15 Mountain Climbers (each)

Fascia Conditioning – Anterior (No Measure)

Skill

L-Sit Progression

– Feet Supported

– Tucked L-Sit

– Single Leg L-Sit

– Double Leg L-Sit

Apparatus Scaling for L-Sits (Easiest to hardest):

– Between two jump boxes

– Paralletes

– Floor

– Rings (Performed correctly the rings are turned outward.

Metcon

A: Metcon (Time)

Three Rounds For Time:

– 30/20/10 Thrusters (75#/45#)

– 10/20/30 Pullups

– 40 Double Unders
Scale: 100 Single Unders

CrossFit Montgomery – CF

Warm-up

– 2:00 Jump Rope

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Metcon

A: Metcon (AMRAP – Reps)

AMRAP

– 2:00 Toes to Bars

– :30 Rest

– 2:00 Pullups

– :30 Rest

– 2:00 Burpees

– :30 Rest

– 2:00 Box Jumps (20″/16″)

– :30 Rest

– 2:00 KB Swings (24kg/16kg)

– :30 Rest

– 2:00 Situps

Finisher

Aerobic Add-On or Anabolic Add-On

CrossFit Montgomery – CF

Warm-up

– 2:00 Rower

2x: Warm-up – Band Pulls (No Measure)

– 10 Front

– 10 Overhead

– 10 Behiind

– 10 Pass Through

– 10 Press

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Weightlifting

A: Push Press (1RM – 12:00)

B: Bench Press (1 Set of max reps @ 85%)

Metcon

Warm-up – Posterior Chain (No Measure)

Fascial conditioning.

C: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Note: Rx is squat cleans.

CrossFit Montgomery – CF

Warm-up

– 400m Run

1x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Mobility – Hip #1 (No Measure)

– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.

1x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

A: Front Squat (1RM – 12:00)

B: Back Squat (1 Set of Max Reps @ 85%)

Complete within 3:00 of finishing part A.

Metcon

C: 1,000m Run (Time)

For Time:

– 1k Run

Finisher

Aerobic Add-On or Pullup Add-On

CrossFit Montgomery – CF

Warm-up

– 400m Run

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

Skin the Cats

– 5 Reps

Mobility – Hip #2 (No Measure)

Banded Hip Distraction

– 2:00 Each Hip

Weightlifting

A: Power Snatch (1RM -15:00)

Metcon

B1 or B2

B1: 2k Row (Time)

Max Effort 2k Row

B2: 2,000m Run (Time)

Finisher

Aerobic Add-on or Pullup Add-on

CrossFit Montgomery – CF

Warm-up

– 200m Run

– 5 Inch Worms

– 10 Squat Thrusts

– 15 Mountain Climbers (each)

Fascia Conditioning – Anterior (No Measure)

Skill

L-Sit Progression

– Feet Supported

– Tucked L-Sit

– Single Leg L-Sit

– Double Leg L-Sit

Apparatus Scaling for L-Sits (Easiest to hardest):

– Between two jump boxes

– Paralletes

– Floor

– Rings (Performed correctly the rings are turned outward.

Metcon

A: Metcon (Time)

Three Rounds For Time:

– 30/20/10 Push Press (95#/55#)

– 30/20/10 Hang Power Cleans

– 30/20/10 Front Rack Lunges (Total)
RxPlus: 135#/85#

CrossFit Montgomery – CF

Warm-up

– 2:00 Jump Rope

Mobility – Hip #1 (No Measure)

– 3 Position Piriformis and Hip Capsule Mobility

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Metcon

Finisher

Aerobic Add-On or Anabolic Add-On

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 200m Run

– 5 Pullups

– 10 Pushups

– 15 Air Squats

CrossFit Montgomery – CF

Warm-up

– 2:00 Rower

2x: Warm-up – Band Pulls (No Measure)

– 10 Front

– 10 Overhead

– 10 Behiind

– 10 Pass Through

– 10 Press

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Warm-up (No Measure)

Fascia Conditioning – Posterior

Weightlifting

A: Shoulder Press (1RM – 12:00)

B: Shoulder Press (1 Set of max reps @ 80%)

Metcon

C: Metcon (Time)

Three Rounds

– 21 Box Jumps (24″/20″)

– 15 KB Swings (24kg/16kg)

– 9 Single KB Overhead Squat (24kg/16kg)

CrossFit Montgomery – CF

Warm-up

– 400m Run

1x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Mobility – Hip #2 (No Measure)

Banded Hip Distraction

– 2:00 Each Hip
1 Minute each position each leg.

1x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

A: Deadlift (1RM – 12:00)

B: Deadlift (1 Set of Max Reps @ 80%)

Complete within 3:00 of finishing part A.

Metcon

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

AMRAP – 6:00

– Double Unders

Finisher

Aerobic Add-On or Pullup Add-On