Month: June 2021

CrossFit Montgomery – CF

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Warm-up

Alternating EMOM for 9 Minutes

1 – :45 Double Unders/Double Under

Practice

2 – 5 Scap Push Ups, 5 Scap Pull Ups, 5

Kips

3 – :30 Pause OHS*

*Start with the empty bar and add a small

amount of weight each round

Conditioning

Metcon (AMRAP – Rounds and Reps)

Interval Test

AMRAP 25 Minutes

3 Wall Walks

5 Overhead Squats 155/105lbs

15 Toes to Bar

5 Overhead Squats 155/105lbs

3 Wall Walks

Rest 2:00

Extra

Steady 30 Minute AMRAP

800m Run

1 Fast Set of Perfect Strict Ring DIps*

CrossFit Montgomery – CF

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Warm-up

2:00 per side, Smash Triceps

20 Leg Swings, per leg, Front to Back

20 Legs Swings, per leg, Side to Side

Then

AMRAP 6 Minutes

50m Shuttle (25m out and back)

10 russian kb swings

Strength/Skill

Power Position Power Clean

3×3

Drop and Reset betwen reps

Power Position Power Cleaning (3/3/3)

Hang Power Clean (3/3/3/3)

Conditioning

A: Metcon (Time)

Sprint Test

For Time

300 yard Shuttle Sprint

Rest 4:00

300 yard Shuttle Sprint

Use a 25 yard lane and go out and back 6

times.

Two scores: first 300 shuttle time, and your

total running time.
score is first 300 yd shuttle sprint

B: Metcon (Time)

total score of the, do not include the 4:00 rest as part of the store

Extra

For Time

30/25 Calorie Row

20 Deficit HSPU 2/1″

10 Power Cleans 225/155lbs

20 Deficit HSPU 2/1″

30/25 Calorie Row

CrossFit Montgomery – CF

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Warm-up

2:00 per side, Smash Triceps

20 Leg Swings, per leg, Front to Back

20 Legs Swings, per leg, Side to Side

Then

AMRAP 6 Minutes

50m Shuttle (25m out and back)

10 russian kb swings

Strength/Skill

Power Position Power Clean

3×3

Drop and Reset betwen reps

Power Position Power Cleaning (3/3/3)

Hang Power Clean (3/3/3/3)

Conditioning

A: Metcon (Time)

Sprint Test

For Time

300 yard Shuttle Sprint

Rest 4:00

300 yard Shuttle Sprint

Use a 25 yard lane and go out and back 6

times.

Two scores: first 300 shuttle time, and your

total running time.
score is first 300 yd shuttle sprint

B: Metcon (Time)

total score of the wod

Extra

For Time

30/25 Calorie Row

20 Deficit HSPU 2/1″

10 Power Cleans 225/155lbs

20 Deficit HSPU 2/1″

30/25 Calorie Row

CrossFit Montgomery – CF

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Warm-up

Steady 8 Minute AMRAP

100m Run

:40 Single Unders

:30 Hollow Hold

:20 Hollow Rock

Strength/Skill

4 sets of 8-30 GHD

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

12 Box Jump Overs 24/20″

10 Burpees to a 6″ Target

8 Chest to Bar Pull Ups

Extra

Strongman Test

For Time

200m Sandbag Carry 150/100lbs

200m DB Farmer’s Carry 70s/50s

100′ Sled Push or Drag AHAP

12 minute cap

Sandbag may be carried anyhow. Sled should

be very heavy and may require atheltes to

stop multiple times.

CrossFit Montgomery – CF

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Warm-up

Steady 8 Minute AMRAP

100m Run

:40 Single Unders

:30 Hollow Hold

:20 Hollow Rock

Strength/Skill

4 sets of 8-30

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

12 Box Jump Overs 24/20″

10 Burpees to a 6″ Target

8 Chest to Bar Pull Ups

Extra

Strongman Test

For Time

200m Sandbag Carry 150/100lbs

200m DB Farmer’s Carry 70s/50s

100′ Sled Push or Drag AHAP

12 minute cap

Sandbag may be carried anyhow. Sled should

be very heavy and may require atheltes to

stop multiple times.

CrossFit Montgomery – CF

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Warm-up

2:00 mash aductors

then

3 rounds

200m Run

12 Cossack Squats

12 Sumo Stance Good Mornings

Strength/Skill

Lifting Test

Sumo Deadlift (5 rep max)

Pump Sesh

Beach Season

For 12:00

10 R-Leg in Place DB Lunges

10 L-Leg in Place DB Lunges

1 set of Push Ups (10-20 Reps)

20 Russian Twists w/ a 15lb plate

()

Extra

Every 4 Minutes for 24 Minutes

Ski 100m

Shuttle Sprint 100m (50m x2)

CrossFit Montgomery – CF

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Warm-up

2:00 mash aductors

then

3 rounds

200m Run

12 Cossack Squats

12 Sumo Stance Good Mornings

Strength/Skill

Lifting Test

Sumo Deadlift (5 rep max)

Pump Sesh

()

Extra

Every 4 Minutes for 24 Minutes

Ski 100m

Shuttle Sprint 100m (50m x2)

CrossFit Montgomery – CF

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Warm-up

Warm Up

Every 2 Minutes for 8 Minutes

100m Run

10 Scap Pull Ups

5 Ring Rows

8 DB Snatches (lighter than workout

weight)

Strength/Skill

A: Strict Pullup (max unbroken)

B: Strict Pullup (total reps from the three unbroken sets)

Conditioning

Cardio-B (Time)

For Time

Run 300m

20 Alt. DB Snatches 50/35lbs

Run 300m

30 Alt. DB Snatches 50/35lbs

Run 300m

40 Alt. DB Snatches 50/35lbs

Run 300m

50 Alt. DB Snatches 50/35lbs

Run 300m

Extra

Every 2 Minutes until failure

1 Rope Climb

8 Bar Facing Burpees

1 Squat Snatch @ 60-70%*

Start at 60-70% and add between

10-20/5-10lbs per round

CrossFit Montgomery – CF

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Warm-up

Warm Up

Every 2 Minutes for 8 Minutes

100m Run

10 Scap Pull Ups

5 Ring Rows

8 DB Snatches (lighter than workout

weight)

CrossFit Montgomery – CF

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Warm-up

Floss hips

Then:

3:00 Banded Glute Activation

Then

20 Cossack Squats

Then

:20 Hollow Rock

:20 Superman Hold

:20 Hollow Rock

Then

2 Rounds

:10 AAB Sprint

Rest as needed to sprint again

Strength/Skill

3-5 sets of:

5-10 back extensions

5-20 ghds

Conditioning

Wallballs and Prayers (3 Rounds for reps)

Interval Test

“Wallballs And Prayers”

AMRAP 4 Minutes

12/8 Calorie AAB

18 Wallballs 20/14lbs

Rest 2:00

AMRAP 5 Minutes

12/8 Calorie AAB

14 Wallballs 20/14lbs

Rest 3:00

AMRAP 6 Minutes

12/8 Calorie AAB

10 Wallballs 20/14lbs

Extra

Fasted Cardio, done at a Forever Pace

300 Calorie C2 Bike

Every 30 Calories, Starting at 30 Calories, 1

“Perfect Set” of Deficit HSPU 0-8″

*”Fast” set refers to the rep speed, we are

looking for a small set of HSPU that can be

performed perfectly and repeatedly. We’re

looking for anywhere between 4-8 reps per

set.