Month: March 2021

CrossFit Montgomery – CF

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Warm-up

2:00 of Puppy Dog Stretch

Every 3:00 for 6 Minutes

6 Turkish Get Ups

Steady Box Step Ups in the remaining

time (Steady box jumps + step down

on Round 2).

Strength/Skill

Power Snatch (Find a 5rep max touch and go synch power snatch )

Athletes must be locked out at the top of together on each rep.

Conditioning

Metcon (Time)

For Time:

3 Rounds for Time

15 Snatches (135/95)

15 Clean and Jerks (135/95)

partners can break up the work how ever they want. One partner works at a time

Extra

3 rounds, 8:00 per round

0:00 – 4:00 20-24 stroke per min

4:00 – 6:30 26 – 30 spm

6:30 – 8:00 Open spm

CrossFit Montgomery – CF

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Warm-up

2:00 of Puppy Dog Stretch

Every 3:00 for 6 Minutes

6 Turkish Get Ups

Steady Box Step Ups in the remaining

time (Steady box jumps + step down

on Round 2).

Strength/Skill

Power Snatch (Find a 5rep max touch and go synch power snatch )

Athletes must be locked out at the top of together on each rep.

Conditioning

CrossFit Montgomery – CF

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Warm-up

4 rounds:

5 PVC Pass Throughs

20 Lateral Hops over PVC

6 Push Ups

:10 Bike Sprint

Strength/Skill

Metcon (3 Rounds for reps)

In a Team of 3

3 Rounds

Climb the Ladder

Team Waterfall Push Ups

Rest 3:00 between rounds
All 3 athletes begin at the top of a push up. One

athlete at a time, athletes perform a push up while the other teammates

hold the top of a push up. Each time the team completes a round, add 1 rep

to the next round. E.g. all three athletes begin athlete top of a push up.

Athlete 1 performs a push up while athletes 2/3 are at the top of their push

up. Then athlete 2 does a push up while athletes 1/3 are at the top of theirs.

Finally, athlete 3 does a push up while athletes 1/2 are at the top of their

push up. On the next round, teams repeat this but perform 2 push ups each.

Teams rest when a teammate fails. Score is total push ups as a team.

Conditioning

Metcon (Time)

Teams of 3:

15 Rounds, alternating full rounds:

9/6 AAB Cals

7 Front Squats (155/115)

5/4 AAB

Extra

Flush Day – perform slow and methodically

Every 7 Minutes for 28 Minutes

40 Calorie Row

20 Step Through Lunges

10 Hip Extensions

In the remaining time Bike for Meters

CrossFit Montgomery – CF

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Warm-up

AMRAP 8 Minutes

8 Band Pull Aparts

8 Scap Push Ups

8 Scap Pull Ups

8 Box Jmps

8 Wallballs

Strength/Skill

Metcon (Distance)

2 Rounds

:30 Handstand Hold

Rest :30

2 Rounds

:30 Shoulder Taps

Rest :30

2 Rounds

2-5′ HS Walk to Wall

Rest :30

2 Rounds

1 Moderate distance HS Walk

Rest as needed
total distance from the final 2 rounds

Conditioning

Metcon (Time)

For Time with a partner

P1:

25′ HS Walk

20 Push Jerks 115/75lbs

25′ HS Walk

P2:

25′ HS Walk

20 Push Jerks 115/75lbs

25′ HS Walk

P1:

25′ HS Walk

15 Push Jerks 115/75lbs

25′ HS Walk

P2:

25′ HS Walk

15 Push Jerks 115/75lbs

25′ HS Walk

P1:

25′ HS Walk

10 Push Jerks 115/75lbs

25′ HS Walk

P2:

25′ HS Walk

10 Push Jerks 115/75lbs

25′ HS Walk

CrossFit Montgomery – CF

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Warm-up

1:00 Bike/Row

10 Front Squats

1:00 Bike/Row

10 Hang Power Cleans + Front Squat

1:00 Bike/Row

10 High Hang Squat Cleans

1:00 Bike/Row

10 Low Hang Squat Cleans

1:00 Bike/Row

Strength/Skill

Metcon (3 Rounds for reps)

With a Partner:

From 0:00 – 2:00

P1: Max Reps Hang Squat Cleans 135/95lbs

From 2:00 – 4:00

P2: Max Reps Hang Squat Cleans 135/95lbs

From 4:00 – 5:30

P1: Max Reps Hang Squat Cleans 155/105lbs

From 5:30 – 7:00

P2: Max Reps Hang Squat Cleans 155/105lbs

From 7:00 – 8:00

P1: Max Reps Hang Squat Cleans 185/125lbs

From 8:00-9:00

P2: Max Reps Hang Squat Cleans 185/125lbs
score is individual partner’s reps, not team reps

Conditioning

Metcon (Time)

4 rounds, alternating full rounds with a partner (2 rounds

each)

30 Air Squats

Then,

4 Devils Presses 50/35s

8 DB Front Rack Reverse Lunges

2 Devils Presses 50/35s

4 DB Front Rack Reverse Lunges

4 Devils Presses 50/35s

8 DB Front Rack Reverse Lunges

2 Devils Presses 50/35s

4 DB Front Rack Reverse Lunges
time as a team

Extra

For Time

Run 400m

30 Bar Facing Burpees

15 Power Snatches 145/100lbs

Run 400m

30 Toes to Bar

15 Overhead Squats 145/100lbs

Run 400m

30 Bar Facing Burpees

15 Power Snatches 145/100lbs

Run 400m

CrossFit Montgomery – CF

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Warm-up

1:00 Bike/Row

10 Front Squats

1:00 Bike/Row

10 Hang Power Cleans + Front Squat

1:00 Bike/Row

10 High Hang Squat Cleans

1:00 Bike/Row

10 Low Hang Squat Cleans

1:00 Bike/Row

Strength/Skill

Metcon (3 Rounds for reps)

With a Partner:

From 0:00 – 2:00

P1: Max Reps Hang Squat Cleans 135/95lbs

From 2:00 – 4:00

P2: Max Reps Hang Squat Cleans 135/95lbs

From 4:00 – 6:30

P1: Max Reps Hang Squat Cleans 155/105lbs

From 6:30 – 8:00

P2: Max Reps Hang Squat Cleans 155/105lbs

From 8:00 – 9:00

P1: Max Reps Hang Squat Cleans 185/125lbs

From 9:00-10:00

P2: Max Reps Hang Squat Cleans 185/125lbs
score is individual partner’s reps, not team reps

Conditioning

Metcon (Time)

4 rounds, alternating full rounds with a partner (2 rounds

each)

30 Air Squats

Then,

4 Devils Presses 50/35s

8 DB Front Rack Reverse Lunges

2 Devils Presses 50/35s

4 DB Front Rack Reverse Lunges

4 Devils Presses 50/35s

8 DB Front Rack Reverse Lunges

2 Devils Presses 50/35s

4 DB Front Rack Reverse Lunges
time as a team

Extra

For Time

Run 400m

30 Bar Facing Burpees

15 Power Snatches 145/100lbs

Run 400m

30 Toes to Bar

15 Overhead Squats 145/100lbs

Run 400m

30 Bar Facing Burpees

15 Power Snatches 145/100lbs

Run 400m

CrossFit Montgomery – CF

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Warm-up

1:00 Bike/Row

10 Front Squats

1:00 Bike/Row

10 Hang Power Cleans + Front Squat

1:00 Bike/Row

10 High Hang Squat Cleans

1:00 Bike/Row

10 Low Hang Squat Cleans

1:00 Bike/Row

Strength/Skill

Metcon (3 Rounds for reps)

With a Partner:

From 0:00 – 2:00

P1: Max Reps Hang Squat Cleans 135/95lbs

From 2:00 – 4:00

P2: Max Reps Hang Squat Cleans 135/95lbs

From 4:00 – 6:30

P1: Max Reps Hang Squat Cleans 155/105lbs

From 6:30 – 8:00

P2: Max Reps Hang Squat Cleans 155/105lbs

From 8:00 – 9:00

P1: Max Reps Hang Squat Cleans 185/125lbs

From 9:00-10:00

P2: Max Reps Hang Squat Cleans 185/125lbs
score is individual partner’s reps, not team reps

Conditioning

Metcon (Time)

4 rounds, alternating full rounds with a partner (2 rounds

each)

30 Air Squats

Then,

4 Devils Presses 50/35s

8 DB Front Rack Reverse Lunges

2 Devils Presses 50/35s

4 DB Front Rack Reverse Lunges

4 Devils Presses 50/35s

8 DB Front Rack Reverse Lunges

2 Devils Presses 50/35s

4 DB Front Rack Reverse Lunges
time as a team

CrossFit Montgomery – CF

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Open WOD

21.3

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Crossfit Games Open 21.3 Masters RX (Ages 55+) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Masters RX (Ages 55+) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

Crossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) click here

CrossFit Montgomery – CF

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Open WOD

21.3

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Crossfit Games Open 21.3 Masters RX (Ages 55+) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Masters RX (Ages 55+) click here

CrossFit Montgomery – CF

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Open WOD

21.3