Month: June 2021

CrossFit Montgomery – CF

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Warm-up

3×20 single leg glute bridge, 10 each leg

Then

3×10 Single Leg KB RDL (5/leg)

Then

9-6-3

Bar Facing Burpee

KB Sumo Deadlift High Pull

Strength/Skill

Sumo Deadlift (15/15)

First set is a lighter warm up set, second is AHAP. If

possible, shoot for the second set of 15 to be near the second set of

20 from last week.

Conditioning

Metcon (AMRAP – Rounds and Reps)

On a 14 Minute Clock:

20 Banded Tricep Extensions (pump focus)

10 DB Curl and Press

20 Alternating Leg V-Ups

Extra

AMRAP 15 Minutes

In a Team of 4, rotating full rounds

Sprint 50m

Sandbag Run 50m 150/100lbs

Sprint 50m

Cones are set up 50m apart. Perform 25m

out and back.

CrossFit Montgomery – CF

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Warm-up

AMRAP 7:00

40 single unders

5 ring rows

30 single unders

10 kb taters

20 single unders

:15 squat hold

Strength/Skill

Rope Climb Skill

1×3 seated foot lock

1×3 seated foot lock+stand

1 Rope climb w/ as many pulls as possible

1 rope climb w/ as few pulls as possible

Conditioning

Metcon (AMRAP – Reps)

AMRAP

Every 7 Minutes for 21 Minutes:

2 minutes max rep synchronized front squats*

:30 rest/transition

2 minutes max rep rope climbes

rest remainder of the 7:00

R1: 95/65

R2: 135/95

R3: 185/125

Total reps added together

Bar from the floor

Extra

EMOM 12 Minutes

3-10 Perfect Deficit HSPU 2/1″

CrossFit Montgomery – CF

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Warm-up

Conditioning

Metcon (AMRAP – Rounds)

AMRAP 40 Minutes in a team of 4,

waterfall style:

Row 300m

Bike 500m

Run 200m

Ski: 200m (only if no rowers are

available

Extra

5 Rounds

50′ Sled Push or Drag AHAP

Rest 3:00

Sled should be extremely heavy, but

allow for all 50′ to be completed

without stopping.

CrossFit Montgomery – CF

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Warm-up

Every 2:00 for 8:00

10 Box Step Ups

8 Jump Squats

6 Ring Rows

4 Barbell Good Mornings

2 Burpee Box Jump Overs

Strength/Skill

Muscle Up Skill session

3 Rounds

2 Kip Swings into 2 turn overs*

Then,

4 Rounds

1-3 Muscle Ups**

*Scaled athletes practice 5 kip swings

**Scale athletes practice turnovers on

low/high rings

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes x 3

21 Burpee Box Jump Overs 24/20″

then,

AMRAP in remaining time:

9 Deadlifts 185/125lbs

3/2 Muscle Ups

Rest 3:00 between AMRAPs. Continue

where you left off in the AMRAP each new

interval.

CrossFit Montgomery – CF

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Warm-up

400m Run

Then

4 Rounds*

7 RDLs

7 High Pulls (clean grip)

7 Tall Muscle Cleans

7 Power Position Power Cleans

First 2 Rounds with an empty barbell, then

begin adding weight

Weightlifting

Power Position Power Cleaning (5/5/5)

3×5 Power Position Power Clean

LOW HANG POWER CLEAN (3/3/3/3)

from the knee
4×3 Low Hang Power Clean

Conditioning

Metcon (Distance)

AMRAP 1:00 x 7

100m Shuttle (50m out and back)

Rest :30

CrossFit Montgomery – CF

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Warm-up

400m Run

Then

4 Rounds*

7 RDLs

7 High Pulls (clean grip)

7 Tall Muscle Cleans

7 Power Position Power Cleans

First 2 Rounds with an empty barbell, then

begin adding weight

Weightlifting

Power Position Power Cleaning (5/5/5)

3×5 Power Position Power Clean

Conditioning

Metcon (Distance)

AMRAP 1:00 x 7

100m Shuttle (50m out and back)

Rest :30

CrossFit Montgomery – CF

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Warm-up

2 Rounds

200m Run

3 Inchworms

4 Vertical Leaps

5 Ring Rows

6 Spiderman Lunges

Strength/Skill

Metcon (AMRAP – Reps)

AMRAP

4 Rounds

10 Hip Extensions

into

Max Duration Hold (1 minute cap)

Rest as needed between

Reps = total seconds in the hold

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

24 Double Unders

8 DB Snatch 50/35lbs

Extra

In teams of 3:

30 Sandbag Cleans 150/100lbs

400m Run, as a team

30 Sandbag Cleans

400m Run, as a team

30 Sandbag Cleans

Sandbag cleans must be done in sets

of 5.

CrossFit Montgomery – CF

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Warm-up

Strength/Skill

Sumo Deadlift (2 sets of 20)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Beach SZN

AMRAP 15 Minutes

1:00 Max Rep Dumbbell Renegade

Rows

1:00 Max Rep DB Skull Crusher

1:00 R. Leg BW Split Squats

1:00 L. Leg BW Split Squats

CrossFit Montgomery – CF

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Warm-up

CrossFit Montgomery – CF

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Warm-up

800m Run or 1K Row

Then

2 Rounds

6 Push Ups w/ a twist

8/5 Calorie AAB

10 Jumping Lunges

Strength/Skill

Bench Press (5/5/5/5/5)

Conditioning

Metcon (Time)

For Time

21/12 AAB Calories

9 DB Push Presses 50/35s

15/10 AAB Calories

15 DB Push Presses 50/35s

9/8 AAB Calories

21 DB Push Presses 50/35s

Extra

Every 3 Minutes for 15 Minutes

10-30 Pistols