Month: December 2017

CrossFit Montgomery – CF

Warm-up

– 4:00 Rowing

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

WOD

Twelve Days of Christmas (Time)

Twelve Days of Christmas WOD:

1st Day – 1 Handstand Pushup

2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)

3rd Day – 3 Burpees

4th Day – 4 Box Jumps (24″)

5th Day – 5 Pullups

6th Day – 6 Air Squats

7th Day – 7 KB Swings (24kg/16kg)

8th Day – 8 Situps

9th Day – 9 Pushups

10th Day – 10 Wall Balls (20#/14#)

11th Day – 11 Walking Lunges

12th Day – 12 100M Rows

You will perform the movements like the song, “Twelve Days of Christmas”….

– 1 handstand pushup

– 2 thrusters, 1 handstand pushup

– 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…

CrossFit Montgomery – CF

Warm-up

1 to 5 to 1

– Jumping Jack

– Pushup

– Air Squat

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

A: Weighted Pull-ups (1/1/1/1/1 w/ 2:00 Rest)

B: Weighted Ring Dip (1/1/1/1/1 w/ 2:00 Rest)

Metcon

C: Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

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

– 1:00 Double Unders

– 1:00 Single Unders

Warm-up – Posterior Chain (No Measure)

Fascial conditioning.
3 x 20 reps of each

3x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Skill

15:00

– 1 Squat Snatch + 1 Snatch Balance

WOD

Metcon (Time)

For Time:

– 10 Russian KB Swings (32kg/24kg)

– 1 to 10 Burpees

CrossFit Montgomery – CF

Warm-up

– 1000m Run

2x: 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.

2x: 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

Test

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Finisher

Aerobic Add-On or Pullup Add-On

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

Metcon (Time)

Three Rounds For Time:

– 21/15/9 Deadlift (275#/185#)

– 105/75/45 Double Unders

Finisher

Aerobic Add-on or Pullup Add-on

CrossFit Montgomery – CF

Warm-up

Two Rounds

– 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.

WOD

Metcon (Time)

Hang on Bar for 6 Minutes.

Track how many times you drop from the bar.

Perform that many rounds for time of:

– 500m Row

– 20 Burpee Pullups

CrossFit Montgomery – CF

Warm-up

-500m Row

2x: 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.

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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.
3 x 20 reps of each

3x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Skill

15:00

– 1 Sotts Press + 3 Snatch Balances

WOD

Metcon (Time)

8 Rounds for Time

– 5 Ring Dips

– 4 Front Squat (135#/95#)

– 3 Toes To Bar

– 2 Strict HSPU

– 1 Rope Climb

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

Power Clean (1RM – 15:00)

Metcon

Finisher

Aerobic Add-On or Anabolic Add-On

Power Test #1 (Time)

For Time:

– 250m Row

– 15 KB Swings (32kg/24kg)

– 25 burpees

– 15 KB Swings (32kg/24kg)

– 250m Row