Month: June 2018

CrossFit Montgomery – CF

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Warm-up

3 Rounds

5 Burpees

5 Plank Lunges w/reach

5 Wall Squats

Burgener’s Warm-up

A: Snatch (EMOM x7)

Snatch Pull+High Hang Power Snatch+ Hang Squat Snatch

B: Metcon (Time)

5 Rounds
100 DU Buy-in

5 Rounds

5 Toes-to-Bar

7 Box Jumps (24/20)

9 Push Jerks 95/65) Rx+ (115/80)

11 Weighted Sit-ups (45/25)

100 DU Cash out

CrossFit Montgomery – CF

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Warm-up

2:00 Bike

2:00 Run

2:00 Row

*Complete in any order

Mobility

Shoulders – lacrosse ball

Banded hamstring stretch

Skill

Rope Climbing (10 min)

Finisher

Buy-in: 800m Run (easy/moderate pace)

4 Rounds

50m sled push

50m sled drag

50m offset KB Carry (Front Rack/Farmer’s Carry) alternate at the 25m mark

Cashout: 1000m Row (2K pace)

CrossFit Montgomery – CF

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Warm-up

3 Rounds

200 m Run

5 Pull-ups

10 Push-ups

15 Air Squats

A: Push Press (5 x 3)

15:00 to find a heavy 3 rep for the day

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15
3 Thrusters ( 115/80)

Rx+ (135/95)

6 HSPU

9 Wallballs (20/14 )

400m run

*HSPU – 1 mat will count as Rx

CrossFit Montgomery – CF

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Warm-up

500m row

PVC Pipe (pass through, twists, good mornings, pole stretch)

3-5 wall walks

Gymnastics

EMOM x8

3-5 HSPU (kipping or strict)

A: Metcon (3 Rounds for reps)

AMRAP 4 x3
AMRAP 4

Row 300m

10 Burpees over Rower

10 Overhead Squats (75/55)

Rx+ (95/65)

Rest 4:00

AMRAP 4

Row 300m

10 Burpees over Rower

10 Overhead Squats (115/80)

Rx+ (135/95)

CrossFit Montgomery – CF

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Warm-up

400m run

Lunge w/ reach across the gym

Burpee broad jump back

27 squat warm-up

Burgener Warm-up

A: Clean (EMOM x8 )

2 TnG Squat Cleans

*start at 55% of 1RM and build each round

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 9
100m Run

6 Pull-ups

9 Push-up

12 Russian KB Swings (70/53)

CrossFit Montgomery – CF

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Warm-up

400m Run

25’ Stiff legged bear crawl

25’ Inchworms

25’ Plank Lunge

25’ Spiderman

Burgener Warm-up

Clean Complex (1 Rep)

EMOM x 7
Clean Pull+High Hang Squat Clean+Hang Squat Clean

B: Metcon (Time)

3 Rounds
75 Double Unders

50 Air Squats

25 Deadlifts (185/125)

CrossFit Montgomery – CF

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Warm-up

2 Rounds

1:00 Row or Bike

5 Kip Swings

10 Push-ups

15 Air Squats

Mobility

Couch Stretch

Ankle

Calves

Skill

10 min Ring Muscle Ups Practice

or

AMRAP 1:30 – Ring Muscle-Ups

Rest 1:00

AMRAP 1:00 – Ring Muscle-Ups

Rest :30s

AMRAP :30s – Ring Muscle-Ups

Accessory

3 sets

20 Back Rack Reverse Lunges

20 Double KB Russian Swings

20 Weighted sit-ups

CrossFit Montgomery – CF

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Warm-up

400m Run

3 Rounds

10 Plank Lunges w/reach

10 Hollow Rocks

5 Wall Squats

A: Front Squat (Heavy 1 RM)

12 Minutes to build heavy 1 Rep for the day

B: Metcon (Weight)

EMOM x 12 (6 Rounds)
Even Minutes – 5 thrusters

Odd Minutes – 120m Run

*Score heaviest thruster

CrossFit Montgomery – CF

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Warm-up

500m Row

25’ Stiff legged bear crawl

25’ Inchworms

25’ Plank Lunge

25’ Burpee broad jump

Gymnastics

Strict Handstand Push-ups

Complete 5 sets over 5 minutes. If ready, build from last week

A: Metcon (3 Rounds for reps)

AMRAP 4 x3
AMRAP 4

25/20 Cal Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4

25/20 Cal Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

CrossFit Montgomery – CF

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Warm-up

2 Rounds

200m Run

3 Kip Swings + 3 Strict Pull-ups

6 Push-ups

9 Wall Squats

then

12 Plank Lunge w/reach (6 ea side)

Burgener Warm-up

A: Snatch (EMOM)

EMOM x8

1 Squat Snatch (Build over the 8 Minutes)

B: Isabel (Time)

For Time: 30 Snatches, 135# / 95#