Month: January 2018

CrossFit Montgomery – CF

Warm-up

Coach will lead the warmup.

Note:

– 1st minute: 1 burpee

– 2nd minute: 1 burpee, 2 kb swings

– 3rd minute: 1 burpee, 2 kb swings, 3 ball slams

– etc.

Test

A: Deadlift (1RM – 15:00)

B: Weighted Ring Dip (3RM – 12:00)

Finisher

Calorie Test #1 (Calories)

For Calories:

– 1:00 Rower

– 3:00 Rest

– 1:00 Rower

CrossFit Montgomery – CF

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

– 10 Inch Worm

– 50m Skipping

– 10 Plank Samsons

– 50m Skipping

– 10 Step Ups (each leg)

– 50m Skipping

Test

A: Rear Leg Elevated Split Squat (8RM – 12:00 @ 3010)

Rear leg elevated split squat.
Each rep must be on tempo. 3 count on the way down. no pause at the bottom or the top.

Metcon

If you missed Tuesday or Wednesday complete one of the tests (5k Row or 1RM Back Squat) instead of this Metcon.

B: Metcon (Time)

Ladder:

– 10 to 1 Pullups

– 1 to 10 Burpees

CrossFit Montgomery – CF

Warm-up

Three Rounds

– 1:00 Jump Rope

– :30 Plank Lunges

– :30 Samson Stretch

– :30 Piriformis Stretch (right)

– :30 Piriformis Stretch (left)

Three Rounds

– 5 Wall Ball

– 5 Slam Ball

– 5 High Box Jumps w/ Step Down

Test

A: Back Squat (1RM – 15:00)

B: Weighted Pull-ups (3RM – 15:00 @ 3010)

This must be a verified set of 3 at the prescribed tempo. Three seconds on the negative is a must. Add bands or weight as needed.

Finisher

C: 100 Wall Balls for Time (Time)

CrossFit Montgomery – CF

Warm-up

Three Rounds

– 1:00 Jump Rope

– 5 Lunges (each)

– 10 Situps

– 15 KB Swings

Test

The goal is to complete 5k. Cutoff is 3k @ 15:00. If you are not passed 3k at 15:00 stop. If you are passed 3k at 15:00 continue to 5k.

A1: 3k Row (Time)

For Time:

– 3k Row

A2: 5k Row (Time)

Max Effort 5k Row

B: Front Plank (As long as possible)

Score: Each second equals one rep.