Month: October 2017

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 #1 (No Measure)

– 3 Position Piriformis and Hip Capsule Mobility

Metcon

A: Metcon (Distance)

Thirty Rounds

– :30 Run

– :30 Walk

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

Rest three to five minutes between pieces.

A: Metcon (Time)

Five Rounds For Time

– 50m Farmers Carry (2×45#, 2X25#)

– 50m Sled Push (4×45#, 2×45# + 2×10#)

B: Metcon (Time)

Five Rounds For Time

– 5 Pullups

– 5 Ring Dips

– 15 Wall Ball (20#/14# @ 10’/9′)

C: Tabata BW Deadlifts (AMRAP – Reps)

Eight Rounds (:20/:10)

– Body Weight Deadlifts

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 – 10:00

– 1 Power Clean + 1 Hang Squat Clean
Score: Total completed rounds plus weight. Must complete at least five rounds at or heavier than the recorded weight. Example: Five rounds at 155#, three rounds at 185#, and two rounds at 205#. Score would be 10 + 185.

Test

Rest 1:00 between each part.

B1: 1:00 Air Squats (AMRAP – Reps)

AMRAP – 1:00

– Air Squats

B2: 1:00 Pullups (AMRAP – Reps)

AMRAP – 1:00

– Pullups

B3: 1:00 Pushups (AMRAP – Reps)

AMRAP – 1:00

– Pushups

B4: 1:00 Situps (AMRAP – Reps)

AMRAP – 1:00

– Situps

Finisher

Aerobic Add-On or Anabolic 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 #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

A: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Note:

– 50 Russian KB Swings (32kg/24kg) in place of 50 back extensions.

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 (2RM – 15:00)

B: Overhead Squat (Max Reps at 80% of 1RM OH Squat)

Metcon

C: Calorie Test #1 (Calories)

For Calories:

– 1:00 Rower

– 3:00 Rest

– 1:00 Rower

Finisher

Aerobic Add-On or Pullup Add-On