Month: March 2018

Categories
Workouts

2018-04-02

CrossFit Montgomery – CF

Warm-up

Run 400m or Row 500m

:30 Samson Stretch (each side)

2 Rounds

5 Kip Swings

10 Push-ups

15 Air Squats

5 Plank Lunges

2 Rounds

5 Strict Pull-ups

10 Push-ups

15 Air Squats

10 Wall Squats

Primer

3 Rounds

6 Single-leg Lateral Step-ups (ea side)

50m DB or KB Farmer’s Carry

6 Single-leg Lateral Step-ups (ea side)

A: Back Squat (6-4-2 (Complete w/15 min))

Wave
Wave #1

Set #1 – 6 Back Squats @ 63% of 1RM Back Squat

Set #2 – 4 Back Squats @ 68% of 1RM Back Squat

Set #3 – 2 Back Squats @ 73% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 68% of 1RM Back Squat

Set #5 – 4 Back Squats @ 73% of 1RM Back Squat

Set #6 – 2 Back Squats @ 78% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 73% of 1RM Back Squat

Set #8 – 4 Back Squats @ 78% of 1RM Back Squat

Set #9 – 2 Back Squats @ 83% of 1RM Back Squat

10-Rep Front Squat

Set #10 – 10 Front Squats @ 55% of 1RM Back Squat

*Score heaviest 2 rep back squat for the day

Finisher

2 Rounds (Not for Time)

30 Banded Pull-aparts

:15 L-sit from the Bar

Categories
Workouts

2018-03-30

CrossFit Montgomery – CF

Warm-up

400m Run

3 Rounds

10 Lunges (5 ea side)

10 Plank Lunges w/Reach

5 Wall squats

5 PVC Overhead Squat

Burgener’s Warm-up

A: Power Clean @50% 1RM (1 Power Clean)

Every :30 x 12

B: Power Snatch @50% (1 Power Snatch)

Every :30 x 12

C: Metcon (Time)

2 Rounds
500m Row, 400m Run

500m Row, 21 Lateral Burpees over the Bar

500m Row, 21 Overhead Squats (95/65)

Categories
Workouts

2018-03-29

CrossFit Montgomery – CF

Warm-up

3:00 Bike/Row/Run

3 Rounds:

3 Scap Retraction + 3 Strict Pull-Ups

6 Walk outs

9 PVC Overhead Squats

12 Sit-Ups

20 second Samson Stretch each side

Mobility

2:00 Couch Stretch

2:00 Banded Shoulder Distraction

Skill

Kipping Practice (5 min)

– Bar or Ring

A: Metcon (Time)

3 Rounds
10 Power Cleans (135/95)

10 Pull-ups

10 Push Press (135/95)

10 Toes to Bar

Rx+ 155/105; Chest-to-Bar

Categories
Workouts

2018-03-28

CrossFit Montgomery – CF

Warm-up

500m Row

3 Rounds

10 Russian KB Swings

7 Air Squats

3 Inchworms

:20 second Samson Stretch

Finish warm-up with 500m Row

then

Burgener’s Warm-up

A: EMOM x7 (3 Squat Snatches)

65% of 1RM

B: EMOM 7 (3 Clean and Jerks)

65% of 1RM

C: Metcon (AMRAP – Reps)

AMRAP 7
7 Deadlifts (225/155)

15 Wallballs (20/14)

Categories
Workouts

2018-03-26

CrossFit Montgomery – CF

Warm-up

Run 400m or Row 500m

:30 Samson Stretch (each side)

2 Rounds

5 Strict Pull-ups

10 Push-ups

15 Air Squats

5 Plank Lunges

2 Rounds

5 Strict Pull-ups

10 Push-ups

15 Air Squats

10 Wall Squats

A: Back Squat (6-4-2: Complete w/in 15 min)

Squat Wave
Wave #1

Set #1 – 6 Back Squats @ 60% of 1RM Back Squat

Set #2 – 4 Back Squats @ 65% of 1RM Back Squat

Set #3 – 2 Back Squats @ 70% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 65% of 1RM Back Squat

Set #5 – 4 Back Squats @ 70% of 1RM Back Squat

Set #6 – 2 Back Squats @ 75% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 70% of 1RM Back Squat

Set #8 – 4 Back Squats @ 75% of 1RM Back Squat

Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

10-Rep Front Squat

Set #10 – 10 Front Squats @ 52% of 1RM Back Squat

*Score 2 Rep Back Squat in Wave 3

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12
30 Air Squats

100m Run

10 Push Jerks (135/95)

Rx+ 155/105

Categories
Workouts

2018-03-27

CrossFit Montgomery – CF

Warm-up

3 Rounds

Run 200m

15 Singles

15 Doubles

10 Singles

10 Doubles

5 Plank Lunges w/Reach

A: Metcon (Time)

Double Unders and Burpees
3 Rounds: 40 Double-Unders, 12 Burpees

Run 400m

2 Rounds: 40 Double-Unders, 12 Burpees

Run 200m

1 Round: 40 Double-Unders, 12 Burpees

Run 100m

Categories
Workouts

2018-03-23

CrossFit Montgomery – CF

Warm-up

3 Rounds

1:00 Run, Row or Bike

5 Scap Retractions + 1-2 Strict Pull-Ups

7 Pushups

10 Slow Air Squats

2 Rounds:

:30s Wall squats

:30s Samson Stretch, 15s each side

:30s Walkouts

3 Rounds w/empty barbell

5 Thrusters

2 Pull-ups

2 Rounds (light barbell)

4 Thrusters

2 Chest-to-bar Pull-ups

2 Rounds (working weight)

3 Thrusters

3 Chest-to-bar Pull-ups

A: CF Open 18.5 (AMRAP – Reps)

AMRAP 7
3 thrusters (100/65)

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

18 thrusters

18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Scaled

3 thrusters (65/45)

3 jumping chin-over-bar pull-ups

6 thrusters

6 jumping chin-over-bar pull-ups

9 thrusters

9 jumping chin-over-bar pull-ups

Continue to add (3) repetitions per round until the 7:00 time cap is reached.

Masters 55+

3 thrusters (65/45)

3 chin-over-bar pull-ups

6 thrusters

6 chin-over-bar pull-ups

9 thrusters

9 chin-over-bar pull-ups

Continue to add (3) repetitions per round until the 7:00 time cap is reached.

Masters 55+ Scaled

3 thrusters (45/35)

3 jumping chin-over-bar pull-ups

6 thrusters

6 jumping chin-over-bar pull-ups

9 thrusters

9 jumping chin-over-bar pull-ups

Continue to add (3) repetitions per round until the 7:00 time cap is reached.

Categories
Workouts

2018-03-22

CrossFit Montgomery – CF

Mobility

*Spend ~2:00 on each stretch

Foam Roll – Thoracic

Banded Shoulder Distraction

Foam Roll – Quad and Adductors

Couch Stretch

Ankle Flexibility

Warm-up

500m Row

2 Rounds

4 Plank Lunges

8 Kettlebell Swings (53/35)

12 Squats

:30 Samson Stretch (ea side)

500m Row

4 Dive bomber Push-ups

8 Overhead Squats

12 Abmat Sit-ups

2 Rounds

Burgener’s Warm-up

(2nd Round w/empty barbell)

Mobility

*Spend ~2:00 on each stretch

Pec Minor/Bicep with Lacrosse Ball

Child’s Pose

Straddle Stretch

Pigeon Pose

Categories
Workouts

2018-03-21

CrossFit Montgomery – CF

Warm-up

3:00 Light Row

2 Rounds:

5 Scap Retractions

6 Plank Lunges

7 Walk Outs

2:00 Moderate Row

2 Rounds:

5 Strict Pull-Ups

6 Pushups

7 Slow Air Squats

1:00 Moderate/Fast Row

2 Rounds:

5 Kipping Pull-Ups

6 Slow Burpees

7 Cal Row

A: Metcon (Time)

3 Rounds
3 Rounds

14/10 Cal Row

15 Pull-ups

9 Burpees

Rx+ Chest-to-Bar

Categories
Workouts

2018-03-20

CrossFit Montgomery – CF

Warm-up

500m Row

5-4-3-2-1

Inchworms

Plank Lunges

Wall squats

Primer

5 minutes

Dumbbell Thruster Practice build towards a moderate load

A: Metcon (Time)

Front Squats/Sit-ups/Double Unders
10 Front Squats (95/65), 50 Abmat Sit-Ups, 100 Double-Unders

10 Front Squats, 40 Abmat Sit-Ups, 80 Double-Unders

10 Front Squats, 30 Abmat Sit-Ups, 60 Double-Unders

10 Front Squats, 20 Abmat Sit-Ups, 40 Double-Unders

10 Front Squats, 10 Abmat Sit-Ups, 20 Double-Unders