Month: April 2021

CrossFit Montgomery – CF

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Warm-up

3:00 of Banded Glute Activation

Then

3 Rounds

1:00 Row/Bike

10 Pause Back Squats (brief pause at

the bottom, increase weight each

round. Last round perform jumping)

16 S-Leg Glute Bridges (8/leg)

Strength/Skill

Back Squat (5/5/5/3/3/3/2)

Back Squat

5-5-5-3-3-3-2

Immediately after each set, perform 5

max height wallballs 20/14lbs.

Rest 3-5 minutes after the wallballs.

Start at 70% and add weight every set.

Goal: end at a heavy double or new

2RM

Extra

Every 2:00 for 12:00 –

sprint 100m

CrossFit Montgomery – CF

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Warm-up

Every 3 Minutes for 9 minutes

:20 empty bar push press

:30 gymnastic kips

:20 Box Jump (Step Down)

10/7 Bike Sprint

Rest remainder of the interval in a wrist

stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 11:00

8 Push Press (135/95)

9 Burpee Box Jump Overs (24/20)

10 Toes 2 Bar

Rest 3:00

AMRAP 6:00

8 Push Press (135/95)

9 Burpee Box Jump Overs (24/20)

10 Toes 2 Bar

Rest 3:00

AMRAP 4:00

8 Push Press (135/95)

9 Burpee Box Jump Overs (24/20)

10 Toes 2 Bar
pick up where you left off at the beginning of each AMRAP.

Extra

Squat Snatch (3-3-3-2-2-2-1-1-1-1)

CrossFit Montgomery – CF

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Warm-up

Every 3 Minutes for 9 minutes

:20 empty bar push press

:30 gymnastic kips

:20 Box Jump (Step Down)

10/7 Bike Sprint

Rest remainder of the interval in a wrist

stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 11:00

8 Push Press (135/95)

9 Burpee Box Jump Overs (24/20)

10 Toes 2 Bar

Rest 3:00

AMRAP 6:00

Rest 3:00

AMRAP 4:00
pick up where you left off at the beginning of each AMRAP.

Extra

Squat Snatch (3-3-3-2-2-2-1-1-1-1)

CrossFit Montgomery – CF

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Warm-up

2 Rounds

10 Scap Pull Ups

10 Pause Goblet Squats (3-count pause at

the bottom)

Then

AMRAP 8 Minutes

8 Box Jumps (Step down)

6 Empty Bar Hang Squat Cleans

4 Gymnastics Kips

2 Kipping Pull Ups

Conditioning

TMF Benchmark #1 (Time)

For Time

28 Bar Facing Burpees

28 Pull Ups

7 Squat Cleans (185/125)

21 Bar Facing Burpees

21 Chest 2 Bar Pullups

7 Squat Cleans (185/125)

14 Bar Facing Burpees

14 Bar Muscle Ups

7 Squat Cleans

20:00 Time Cap

Extra

5 Rounds

1 Legless Rope Climb

15 KB Swings 70/53lbs

200m Run

CrossFit Montgomery – CF

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Warm-up

2 Rounds

200m Run

15 Wallballs

8 Gymnastic Kips

6 DB Facing Burpees

2 Inchworms

Then, in no particular order, have athletes

perform the movements in the workout to

ensure they know how to do them safely and

correctly.

Conditioning

Misfit Chaos (Time)

Listen to your coach.

CrossFit Montgomery – CF

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Warm-up

2:00 per side, Scap Mash with Lax Ball

Then

3 Rounds

:30 HS Hold

10 Medicine Ball Cleans

6 Burpees Over the Medicine Ball

Conditioning

Baseline Week 2, Day 3 (Distance)

Every 3:30 for 28 Minutes,

Alternating with a Partner:

10 Strict HSPU

22 Wallballs 20/14lbs

Max Distance C2 Machine in

remaining time

Score is total distance

Extra

8 Sets:

1 Snatch Grip Deadlift

1 Hang Power Snatch + 1 Hang Squat

Snatch

Drop and reset between the deadlift

and the hang snatches

CrossFit Montgomery – CF

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Warm-up

Run 200m or Bike 400m

2×20 Russian KB Swings (53/35lbs)

4×10 Single leg glute bridge (2×10/leg)

2:00 4-Way banded glute activation

w/ 3 air squats every 5 steps

then

10 jump squats

then 10 jump squats with an empty bar

Strength/Skill

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Extra

Every 3 Minutes for 24 Minutes

300m Run

12 Burpee Box Jump Overs 24/20″

CrossFit Montgomery – CF

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Warm-up

1:00 Deadhang from Pull Up Bar

Then

Every Minute for 6 Minutes

:45 Row (Easy)

:15 Row (Start at moderate and build

to be faster each subsequent round)

Then

3 ASAP (as slow as possible) pull negatives

Strength/Skill

Weighted Pull-ups (1 rep max, strict)

Conditioning

500m Row (Time)

Max Effort 500m Row

CrossFit Montgomery – CF

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Warm-up

Warm Up

5:00 Machine

25’ Toes only Walk

25’ Heels only Walk

50’ Monster Walk

50’ Duck Walk

25’ Inch Worms

25’ Bear Crawl

Then

20 Leg Swings (Front to Back, 20 per leg)

20 Leg Swings (Left to Right, 20 per leg)

Conditioning

5k Run (Time)

Max Effort 5k Run

CrossFit Montgomery – CF

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Warm-up

Warm Up

2:00 per side, Tricep Mash

Then

4 Rounds*

5 Bar Facing Burpees

5 Empty Bar Good Mornings

5 Hang Muscle Cleans

5 Shoulder to Overhead

*Rounds 1-2 are with an empty bar, then

add weight in rounds 3-4.

Strength/Skill

For athletes participating in quarter finals tomorrow, do part B.

A: Power Clean (1rm)

B: Power Clean & Push Jekr (Weight)

2 power cleans and push jerks

Power Clean

Push Jerk

reset

Power Clean

Push Jerk
8:00 EMOM

70-80%

Conditioning

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here

Extra

On a 25 Minute Running Clock

16 Step Ups 20/16″

10 daVinci Raises

14 Calorie Row

10 Hollow Rocks

12 Calorie Row

10 Scap Pull Ups