Month: October 2017

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

A: Metcon (AMRAP – Rounds and Reps)

EMOM – 8:00

– 1 Power Clean (.75x BW/.6x BW)

– Max Clean Grip Deadlifts
Score: Total completed rounds plus number of deadlifts.

Metcon

Finisher

Aerobic Add-On or Anabolic Add-On

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 4 Toes to Bar

– 6 OH Lunges Total (45#/25#)

– 8 Burpees

CrossFit Montgomery – CF

Warm-up

– 1:00 Single Unders

– 1:00 Double Unders

– 1:00 Single Unders

Warm-up – Posterior Chain (No Measure)

Fascial conditioning.

3x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scaled: 3 Rounds

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: Metcon (Weight)

Five Rounds

– 5 Back Squats @ 51X1
Tempo squats:

– 5 seconds down

– 1 second pause at bottom

– explode up

– 1 second pause at top

Metcon

C: 1000m Row (Time)

Max Effort 1000m Row

Finisher

Aerobic Add-On or Pullup Add-On

CrossFit Montgomery – CF

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD (teams of 2)

AMRAP 31

10 Deadly Deadlifts (115/85)

10 Boo Burpees

10 Freaky Front Squats (115/85)

10 Pumpkin Slams (40/20)

10 Haunted Hang Cleans (115/85)

10 Frog Jumps (20/14)

10 Wicked Wall Balls (20/14)

10 Cauldron Swings (53/35)

10 Skull Squats (53/35)

CrossFit Montgomery – CF

Warm-up

– 400m Run

Band Pulls

– 25m High Kicks

– 25m Side to Side Lunges

– 25m Fanny Kickers

– 25m Inch Worms

Four Rounds

– 5 Single Legged Deadlifts (Each leg)

– 5 Burpee Broad Jumps

Note: No weight.

Mobility – Hip #2 (No Measure)

Banded Hip Distraction

– 2:00 Each Hip

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

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 (AMRAP – Rounds and Reps)

AMRAP – 12:00

– 30 Double Unders

– 20 Deadlifts (95#/65#)

– 10 Push Press (95#/65#)

CrossFit Montgomery – CF

Warm-up

-500m Row

1x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Mobility – Hip #1 (No Measure)

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

1x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Weightlifting

A: Metcon (AMRAP – Rounds and Reps)

EMOM -10:00

– 2 TnG Power Cleans

Test

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

AMRAP -10:00

-Turkish Getups (24kg/16kg)

Finisher

Aerobic Add-On or Pullup Add-On

CrossFit Montgomery – CF

Warm-up

– 1:00 Single Unders

– 1:00 Double Unders

– 1:00 Single Unders

Warm-up – Posterior Chain (No Measure)

Fascial conditioning.

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

A: Push Jerk (1RM – 15:00)

WOD

B: Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
Scaled: 3 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

Weightlifting

Overhead Squat (1RM – 15:00)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Finisher

Aerobic Add-On or Anabolic Add-On

CrossFit Montgomery – CF

3 Rounds
25 Power Snatches (75/55)
50 Wall Balls (20/14)
200m Run

WOD

Metcon (Time)

3 Rounds

25 Power Snatches (75/55)

50 Wall Balls (20/14)

200m Run