Month: May 2021

CrossFit Montgomery – CF

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Warm-up

400m row or 800m bike

2:00 pigeon per side

2:00 dragon per side

400m run

10 inchworms

Mobility

before and after conditioning piece

Conditioning

Metcon (AMRAP – Reps)

EMOM for 28:00

one person on each statio

1:00 Max Calorie Row

1:00 Max Calorie C2 or AAB

1:00 Max Calorie Ski

Walk for 1:00 as rest
score is total cals

we dont have a ski erg, so listen to your coach for alternative machines

Extra

Every 2 Minutes for 18 Minutes

Rounds 1-3: 3 Power Position Power

Cleans

Rounds 4-6: 2 Hang Power Cleans

Rounds 7-9: 1 Power Clean

Start around 50% and add weight each

set.

Announcements

Memorial Day Plans: Gym will open at 9 for Memorial Day Murph

CrossFit Montgomery – CF

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Hero WoD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Half Murph (Time)

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

Rx – no vest

Rx+- vest

*think of this as training/prep for Murph.

*can do 10 rounds of Cindy, or do the reps straight through

Announcements

Memorial Day Plans: Gym will open at 9 for Memorial Day Murph

CrossFit Montgomery – CF

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Warm-up

600m run

then

2 rounds

10 right leg RDL w/ KB

10 left leg RDL w/ KB

3 inch worms

Conditioning

Metcon (Time)

For time:

For Time with a partner, waterfall style

30/20 cal row each

40/30 cal row each

50/40 cal row each

50/40 cal row each

40/30 cal row each

30/20 cal row each

Directly after each row, perform 15 UB

KB Swings. Choose the heaviest

weight you can do unbroken for all

rounds.

Once athlete 1 finished thier row they

immediately perform KB swings.

Athlete 2 begins rowing as soon as

Athlete 1 gets off the rower, so there

will be a small overlap where both

athletes are working.

Extra

Each For Time:

Every 3 Minutes for 21 Minutes

10/7 Calorie C2 Bike on a 5+ damper

(may stand)

Walk for rest

Announcements

Memorial Day Plans: Gym will open at 9 for Memorial Day Murph

CrossFit Montgomery – CF

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Warm-up

3 Rounds

200m Run

9 DB Deadlifts

7 DB Front Squats

5 DB Push Presses

Then

1:00 Squat Hold

Strength/Skill

Split Jerk (4/3/2/4/3/2)

Lift E2MOM

Since we’re just doing the split jerk today, can be done from the rig or floor.

Conditioning

Metcon (Time)

For Time

20 Strict HSPU

300m Run

60 Wallballs 20/14lbs

300m Run

20 Strict HSPU

Extra

2 Rounds

4 Minute Row

2:00 Squat Hold

10 Back Scales Per Leg

5-10 Strict Ring Dips

3 Minute Row

1:30 Squat Hold

5-10 Strict Ring Dips

10 Front Scales Per Leg

Announcements

Memorial Day Plans: Gym will open at 9 for Memorial Day Murph

CrossFit Montgomery – CF

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Warm-up

4 Rounds

5 PVC Pass Throughs

10 Empty Bar or PVC BTN Push Presses

10 Empty Bar or PVC OHS

10 Scap Pull Ups

100m Run

Conditioning

Metcon (Time)

For time:

8 Rounds

7 Push Ups

6 Hang Squat Snatches 95/65lbs

5 Chest to Bar Pull Ups

then,

Rest 2:00

then,

6 Rounds

7 Push Ups

6 Hang Squat Snatches 95/65lbs

5 Chest to Bar Pull Ups

Strength/Skill

To be done AFTER the conditioning as a

finisher/accessory extra:

Every 3:00 for 15 Minutes

5 Chest to Bar Pull Up Negatives, use a

band if needed)

Rest :10 – :20 between reps

Looking for a :03 negative.

Extra

4 Rounds

200m Run

15 Deadlifts 225/155lbs

200m Run

Rest 3:00

CrossFit Montgomery – CF

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Warm-up

4 Rounds

5 PVC Pass Throughs

10 Empty Bar or PVC BTN Push Presses

10 Empty Bar or PVC OHS

10 Scap Pull Ups

100m Run

Conditioning

Metcon (Time)

For time:

8 Rounds

7 Push Ups

6 Hang Squat Snatches 95/65lbs

5 Chest to Bar Pull Ups

then,

Rest 2:00

then,

6 Rounds

7 Push Ups

6 Hang Squat Snatches 95/65lbs

5 Chest to Bar Pull Ups

Strength/Skill

To be done AFTER the conditioning as a

finisher/accessory extra:

Every 3:00 for 15 Minutes

5 Chest to Bar Pull Up Negatives, use a

band if needed)

Rest :10 – :20 between reps

Looking for a :03 negative.

Extra

4 Rounds

200m Run

15 Deadlifts 225/155lbs

200m Run

Rest 3:00

CrossFit Montgomery – CF

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Warm-up

2:00 glute activation

400m Run

20 Wallballs

20 Spiderman Lunges

200m Run

10 Tall, Explosive Box Jumps

Then

30 Glute Bridges w/ Glute Band above

knees

Strength/Skill

SQUAT RETEST

Back Squat (5-3-2-1-1-1-1)

Back Squat Re-test

Back Squat

5-3-2-1-1-1-1

Start at 70-75% and add weight each set.

Immediately after each set, perform 3

explosive box jumps.

Rest 3-5 minutes after the box jumps.

Goal: find a new 1RM in the third or fourth

single.

This is your back squat re-test day – there is

no squat day next week!

Extra

AMRAP 1 Minutes

Max Distance Row

Rest :30

AMRAP 2 Minutes

Max Distance Row

Rest :30

AMRAP 3 Minutes

Max Distance Row

Rest :30

AMRAP 4 Minutes

Max Distance Row

Rest :30

Then repeat this same sequence in the reverse

order 4-3-2-1

For the 1,2,3 Minute intervals athletes should be

faster than their 5K Row Pace, on the 4 Minute

interval athletes should try to hold their 5K PR Pace

CrossFit Montgomery – CF

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Warm-up

3 rounds

10 Pendlay Rows

100m Run

10 Push Press

100m Run

10 Hang Muscle Cleans

Strength/Skill

3 Rounds

4 Ring Rows w/ Pause at the top of the rep,

slow negative

Rest as needed

then,

2 Rounds

Jump into Glide Kip + Swing Practice

then,

3 Rounds

Glide Kip + Lat Activation

then,

3 sets of 1-3 Bar Muscle Ups

Conditioning

Metcon (AMRAP – Rounds and Reps)

21:00 AMRAP

AMRAP 21 Minutes

18 Burpees to 6″ Target

5 Bar Muscle Ups

18 Hang Power Cleans 115/75lbs

3 Bar Muscle Ups

CrossFit Montgomery – CF

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Warm-up

2:00 Pigeon Stretch, per side

2:00 Glute Activation

EMOM 4 Minutes

10 Jump Squats

4 S. Arm Devils Press (2 per side)

Conditioning

Metcon (Time)

For Time with a Partner, split anyhow

200 Air Squats

160 Lateral Burpee Over the DB

120 Pistols

80 Devil’s Presses 20s-50s

30 minute cap

Extra

On a 17 Minute Clock

1 Snatch High Pull + 1 Power Snatch + 1 Squat

Snatch

Reset between reps – no touch and go.

Start light and add weight if reps are looking

perfect. Rest 2-3 minutes between sets.

CrossFit Montgomery – CF

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Warm-up

400m Run (Get faster every ~200m)

Then,

2:00 Mash Calves. Per side

20 Leg Swings per leg (front to back = 1)

50m Lateral Shuttle (25m in each direction)

25m Butt Kicks

25m High knees

Then

4 Rounds

100m flying sprint

rds 1 and 2: 75m to build to 25m sprint

rds 3 and 4: 50m to build to a 50m sprint

walk back to start

Conditioning

Metcon (Time)

Every 2 Minutes for 24 Minutes

Sprint 50m

Rest the remainder of the interval

The goal is for every round to be an all

out sprint.
score slowest round

Extra

Slow 25 Minute AMRAP

2:00 Forever Pace Bike, Jog, or Row

10 Spiderman Lunges

10 Plank Transitions

1 Perfect Set of Pull Ups or Chest to Bar Pull

Ups (10 rep cap)

Do not perform sloppy pull ups – the goal is to

mix in some gymnastics skill work into your

recovery day with the goal of moving

perfectly.