Month: May 2021

CrossFit Montgomery – CF

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Warm-up

2:00 tricep mash each side

then,

400m run

30 goblet lunges

20 tuck jumps

10 push ups w/ a twist

Strength/Skill

1 Jerk Dip+ 1 Split Jerk w/ pause (15:00 to build to a heavy 1)

pause in the catch position

rest 1 – 2 minutes between lifts
compare weight to May 3rd

Conditioning

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP –

8 push press (165/110)

6 box jump overs (36/30)

:45 rest

Extra

For time:

20/14 Bike Cals

Rest 5:00

25/18 Bike Cals

rest 5:00

20/14 Cal Bike

CrossFit Montgomery – CF

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Warm-up

Every Minute for 3 Minutes

200m Row (progressively faster)

Then,

3 Rounds

20 Double Unders (scale to 1:1 singles)

8 Ground to Overhead with Plate

1 Wall Climb

Strength/Skill

Metcon (4 Rounds for reps)

Every 3 Minutes for 12 Minutes

1 Max Rep Set of Ring Row

Conditioning

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

60 double unders

25′ handstand walk

12 clean and jerks 115/75lbs

Extra

3 Rounds

22 DB Snatches 70/50lbs

33 Wallballs 20/14lbs

CrossFit Montgomery – CF

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Warm-up

3:00 Banded Glute Activation Walk

1:00 Squat Hold

2:00 of Bodyweight GFYs (Lunge, Lunge,

Squat)

1:00 Bike, Build in speed every :10

Then, 30 Russian KB Swings 53/35lbs

focusing on violent hip extension

Strength/Skill

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

Immediately after each set, perform

an :08-12 AAB sprint for max wattage.

As soon as your wattage starts to fall

off, stop. Athletes may perform a

rolling start.

Start at 80-85% and add weight each

set.

Goal: all three singles are 90-100%

This is the second to last back squat

day – retest will be NEXT week, not in

week 7

Extra

AMRAP 25 Minutes

Run 400m

Rest 1:00

Shoot to hold consistent splits across

all rounds (within :05 every round). A

good goal would be to run around your

2-3 mile PR pace.

CrossFit Montgomery – CF

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Warm-up

Every :90 for 4:30

10 Cossack Squats

10 Jumping Back Squats

10 Reverse Lunges

Then

1:00 Leg Swing, Right Leg

1:00 Leg Swing, Left Leg

3 Rounds

40yd “Flying sprint”

R1: 30yd building in speed, 10yd sprint

R2: 20yd building in speed, 20yd sprint

R3: 10yd building in speed, 30yd sprint

Strength/Skill

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

Back Squat

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

After each set, sprint 40 yards.

Rest 4-5 minutes between sets of

squats.

Start at 80% or heavier and build each

set.

Goal: both singles are in the 90-100%+

range

Extra

For Time

5/4k AAB

Every minute not including 0:00,

Perform 7 Unbroken Chest to Bar Pull

Ups

15 minute cap

CrossFit Montgomery – CF

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Warm-up

15 Burpees

Run 400m

Then, Muscle Up Skill

Strength/Skill

Metcon (No Measure)

3 Rounds

:30 False Grip Hold from Pull Up Bar

Rest as needed

then,

2 Rounds

5-10 False Grip Ring Rows/Ring Pull Ups

Rest as needed

then,

4 sets of 1-2 Strict Muscle Ups

Conditioning

Metcon (Time)

Team of 3; 15 Rounds, alternating full rounds

(5 each)

1 Set of Muscle Ups*

200m Run

1 Set of Muscle Ups

P1: muscle ups/run/muscle ups; P2: muscle

ups/run/muscle ups; P3 muscle ups/run/

muscle ups

*If the athlete is able to consistently hit strict

muscle ups, have them perform the first set

strict

Extra

A Slow AMRAP for 20 Minutes

3 Inchworms

10 Calorie Ski

6 Lunges with a reach

10 Calorie Row

9 Side to Side Deadhangs

10 Calorie C2 Bike

12 Perfect Pistols

CrossFit Montgomery – CF

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Warm-up

Strength/Skill

1 Jerk Dip+ 1 Split Jerk w/ pause (15:00 clock, 2 reps at a time)

pause in the catch position

rest 1 – 2 minutes between lifts
Pause in the dip and in the

catch before bringing feet

together.

Conditioning

Metcon (Time)

Every 90 seconds for 18:00 10/6 cal bike
Enter the time it takes for you to complete your slowest set

Extra

3 Rounds

400m Run

6 Shoulder to Overhead 225/155lbs

Barbell taken from the floor.

CrossFit Montgomery – CF

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Warm-up

Strength/Skill

Split Snatch

Every :90 for 7:30

4 R. Arm DB Split Snatch AHAP

4 L. Arm DB Split Snatch AHAP

Conditioning

Metcon (AMRAP – Reps)

AMRAP 2:30 x 5

200m/175m Row

16 Dumbbell Split Snatch 50/35lbs

Max Rep Burpee Box Jump Overs

24/20″

Rest 2:30
only score reps of burpee box jump overs

CrossFit Montgomery – CF

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Warm-up

15-12-9

Row Calories

Light DB Push Press

Light DB Front Squats

Strength/Skill

12 Scap Pull Ups

then,

10 Gymnastic Kips

then,

EMOM 10 Minutes

3-10 Traditional Kipping Pull Ups

Conditioning

Metcon (AMRAP – Reps)

AMRAP 11 Minutes

2 Deficit HSPU 4/2″

2 Power Snatch 135/95lbs

4 Deficit HSPU 4/2″

4 Power Snatch 135/95lbs

6 Deficit HSPU 4/2″

6 Power Snatch 135/95lbs

8 Deficit HSPU 4/2″

8 Power Snatch 135/95lbs

If you complete the 8/8, restart at 2/2.

One round is 40 reps.

Extra

Every 2 Minutes for 12 Minutes

3 Touch and Go Squat Cleans AHAP

Then,

From 13:00-15:00

Max UB Sets of 3 @ 50% of your

heaviest set of 3

CrossFit Montgomery – CF

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Warm-up

AMRAP 6 Minutes 200m Run

10 Russian KB Swings

:20 Hollow Rock

10 A-Frame Toe Touches

:20 Deadhang from Pull Up Bar

Strength/Skill

Metcon (5 Rounds for reps)

5 Rounds

1 Max Set of Ring Rows WITH PERFECT FORM

Rx+ – elevated ring rows. Athletes only do elevated ring rows if they can do 15 perfect regular ring rows

Conditioning

Metcon (Time)

27-21-15-9-6-3

Toes to Bar

Hang Power Snatch 75/55lbs

Extra

5 Rounds

10 Box Jump Overs 36/30″ 5 Deadlifts @ 70%

5 Box Jump Overs 36/30″ Rest 3:00

CrossFit Montgomery – CF

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Warm-up

2:00 Glute activation

40 S-Leg Glute Bridges (2×10 per leg) Then,

15 Wallballs

20 Lunges with Medicine Ball 20/15 Calorie Row

20 Jumping Lunges (w/o Medicine Ball) 15 Wallballs

Strength/Skill

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

Immediately after each set, perform 5 Medball Bearhug jump squats with 20/14lbs as explosively as possible.

Goal: one of your sets of 2 is as heavy as last week, and your single is at 90%+.

Extra

4 Slow Rounds 200m Run

20 Unweighted Step Ups 25′ Duck Walk

15 Medball Squat Cleans 20/14lbs 25′ Handstand Walk

This entire piece should be done at a slow and steady pace, focused on form