Baseline Training Week 1 Day 2

Baseline Training Week 1 Day 2

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Baseline Training Phase 1, Week 1, Day 1

Baseline Training Phase 1, Week 1, Day 1

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Baseline Training Phase 1, Week 1, Day 1

Baseline Training Phase 1, Week 1, Day 1

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Baseline Testing Week 2 Day 5

Baseline Testing Week 2 Day 5

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Baseline Testing Week 2 Day 4

Baseline Testing Week 2 Day 4

CrossFit Montgomery – CF View Public Whiteboard 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.

Baseline Testing Week 2, Day 3

Baseline Testing Week 2, Day 3

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Baseline Testing Week 2, Day 2

Baseline Testing Week 2, Day 2

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Baseline Testing, Week 2, Day 1

Baseline Testing, Week 2, Day 1

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Baseline Testing, Week 1 Day 5

Baseline Testing, Week 1 Day 5

CrossFit Montgomery – CF View Public Whiteboard 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) […]

Baseline Testing, Week 1 Day 4

Baseline Testing, Week 1 Day 4

CrossFit Montgomery – CF View Public Whiteboard 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 […]