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: Weighted Pull-ups (1RM -10:00)

Metcon

B: Metcon (Time)

Five Rounds for Time

– 15 Calories Row

– 15 Overhead Squats (75#/45#)

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:

– 45 Double Unders

– 21 Box Jumps w/ Step Down (20″/16″)

– 15 Power Cleans (135#/95#)

– 9 Toes to Bar
RxPlus: 4 rounds

CrossFit Montgomery – CF

Warm-up

– 2:00 Jump Rope

Mobility – Hip #2 (No Measure)

Banded Hip Distraction

– 2:00 Each Hip

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Metcon

Finisher

Aerobic Add-On or Anabolic Add-On

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 15:00

– 5 Pushup

– 10 Reverse Lunges (total)

– 15 Russian KB Swings (24kg/16kg)
RxPlus: 10 Overhead Lunges (25#/15#)

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: Bench Press (1RM – 12:00)

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

Metcon

C: Helen (Time)

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

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: Back Squat (1RM – 12:00)

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

Complete within 3:00 of finishing part A.

Metcon

Finisher

Aerobic Add-On or Pullup Add-On

C: AMRAP – 5:00 Burpees (AMRAP – Reps)

AMRAP – 5:00

– Burpees

CrossFit Montgomery – CF

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 5 PVC Pass Throughs

– 5 PVC Overhead Lunges (each)

– 5 PVC Whirly Birds

– 5 PVC Overhead Squats

– 5 PVC Sot Presses

Weightlifting

A: Shoulder Press (EMOM – 8:00: 1 Rep @ 90-95% of 1RM)

Metcon

B: Metcon (AMRAP – Reps)

AMRAP

– 3:00 Thruster (95#/65#)

– 3:00 Power Cleans

– 3:00 Deadlifts
RxPlus

Thruster: 135#/95#

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Friday (No Measure)

Four Rounds

– 10 Pelican Curls

– 10 Ring Rows

CrossFit Montgomery – CF

Warm-up

10:00 – AirDyne @ 60%

1 to 5 Reps

– KB Deadlift

– KB Russian KB Swing

– Skin the cat

Weightlifting

A: Deadlift (EMOM – 8:00: 1 Rep @ 90-95%)

Metcon

B: Metcon (AMRAP – Reps)

Tabata

– Pushup (8 x :20/:10)

– Squat Thrust (8 x :20/:10)

– Weighted Plank (8 x :20/:10)
Score: Lowest round at each station.

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Thursday (Weight)

Four Rounds

– 10 Heavy Russian KB Swings

– 10 Stationary Reverse Lunge (total)

CrossFit Montgomery – CF

Warm-up

10:00 – Run @ 60%

1 to 3 Reps

– Inch Worm

– Cobra + Downward Dog

– Side to Side Lunge (each)

Weightlifting

A: Barbell Row (EMOM – 8:00: 1 Rep @ 90-95% of 1RM)

Metcon

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

C: Anabolic Add-on – Cycle 2 Wednesday (Weight)

Four Rounds

– 10 Bench Press

– 10 Band Curl

Anabolic Add-On

CrossFit Montgomery – CF

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 3 Plank Lunges

– 3 Plank Samsons

– 3 Plank Squats

Weightlifting

A: Back Squat (EMOM – 8:00: 1 Rep @ 90-95% of 1RM)

Metcon

B: Metcon (Time)

For Time

– 10 to 1 Toes to Bar

– 1 to 10 Box Jump (24″/20″)

Anabolic Add-On

c: Anabolic Add-on – Cycle 2 Tuesday (Weight)

Four Rounds

– 10 See Saw Press (each)

– 10 Four Second Pullup Negatives

CrossFit Montgomery – CF

Warm-up

10:00 – AirDyne @ 60%

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

Weightlifting

A: Bench Press (EMOM – 8:00: 1 Rep w/ 90-95% of 1RM)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 6 Burpees

– 8 Wall Ball Push Press (20#/14# @ 10’/9′)

– 10 Jumping Lunges (total)

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Monday (Weight)

Four Rounds

– 10 Ring Wings

– 10 Good Mornings