Month: July 2021

CrossFit Montgomery – CF

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Warm-up

2 Rounds with a PVC pipe:

200m Row

10 PVC Good Mornings

10 PVC Snatch Balances

Right into:

2 rounds with an empty bar:

200m Row

10 Back Rack Push Press

10 Overhead Squats

Strength/Skill

Every 2 Minutes for 14 Minutes (7 sets)

Rounds 1-2: 3 Tall Squat Snatch

Rounds 3-4: 3 Power Position Squat Snatch

Rounds 5-7: 3 Hang Squat Snatches, at the knee

Hang Squat Snatch (3 Rep (at the knee))

Conditioning

Metcon (Time)

21-15-9

Overhead Squat (115/75lbs)

Bar Facing Burpees

CrossFit Montgomery – CF

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Warm-up

1:00 Dragon Stretch, per side

Then

20 Spiderman Lunges

200m Run

20 DB Snatch

200m Run

20 Goblet Lunges

Strength/Skill

Back Rack Lunge (3×12 AHAP (6 per leg))

Walk forward 6 steps, turn around ad walk back 6 steps. Take the bar from the rack.

Conditioning

Metcon (Time)

For Time:

Run 200m

15 Devil’s Press (10s-40s)

Run 200m

12 Devil’s Press (10s-40s)

Run 200m

9 Devil’s Press (10s-40s)

Run 200m

6 Devil’s Press (10s-40s)

Run 200m

3 Devil’s Press (10s-40s)

Run 200m

CrossFit Montgomery – CF

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Warm-up

20 Band Pull Aparts

2:00 Banded Glute Activation

15 Scap Pull Ups

1:30 Squat HOld

10 Gymnastic Kips

1:00 Row for Calories

Conditioning

Field of Screams (AMRAP – Rounds and Reps)

AMRAP 19 Minutes

19/17 Calorie Row

17 Thrusters 100/70lbs

15 Toes to Bar

CrossFit Montgomery – CF

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Warm-up

2 ROUNDS:

300m Run

8 Light DB Manmakers

Skill

Ring Dip Skill

3 sets: :02-:05 Ring Support Hold

2 sets: 2-3 Support Holds + Negatives

2 sets: 2-4 Ring Dips

HSPU Skill

3-5 Negatives w/Tripod Focus

3 reps of Head, Butt, Knees

1 Set of 3-6 Kipping HSPU

Conditioning

The Grind Slide (AMRAP – Reps)

16 MINUTE AMRAP – CLIMBING LADDER

2 HSPU

8 BOX JUMP OVERS (24/20″)

2 RING DIPS

8 BOX JUMP OVERS (24/20″)

4 HSPU

8 BOX JUMP OVERS

4 RING DIPS

8 BOX JUMP OVERS

……….

CrossFit Montgomery – CF

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Warm-up

All with an empty bar:

10 Lateral Burpees over the bar

10 RDL’s

10 Lateral Burpees over the bar

10 Muscle Cleans

10 Lateral Burpees over the bar

10 Front Squats

10 Lateral Burpees over the bar

10 Tall Squat Cleans

Strength/Skill

Squat Clean (1 RM)

High CNS Lifting Test

2×3 Power Position Squat Clean

3×2 Hang Squat Clean (at knee)

then,

Find a 1RM Squat Clean,

then (if time permits),

1-3 sets of 3 @ 70% of the 1RM you just found (Drop and reset between reps)

CrossFit Montgomery – CF

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Warm-up

3:00 of Glute Activation

30 Kettlebell taters

2:00 of Banded Ankle Mobility

30 Jump Squats

1:00 of a Front Squat Hold

Strength/Skill

Front Squat (1 RM)

Conditioning

Metcon (Time)

For Time:

Run 300m

30 Box Jump Overs (24/20″)

15 Sumo Deadlift High Pulls (115/75lbs)

15 Thrusters (115/75lbs)

CrossFit Montgomery – CF

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Warm-up

10 PVC Pass Throughs

15 Scap Push Ups

20/15 Caloerie Row

15 Empty Bar OHS

10 PVC Pass Throughs

Then

Warm Up to OHS weight for workout

Conditioning

WALK OF SHAME (AMRAP – Rounds and Reps)

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 minutes

CrossFit Montgomery – CF

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Warm-up

3:00 of Barbell Yoga*

Then

2 Rounds:

200m Row

8 Lateral Burpees over the rower

8 Empty Bar Hang Clusters

*Barbell Yoga is moving an unloaded barbell

through as many different movements and

ranges of motion as possible

Strength/Skill

DHP: Complex: (1 RM)

Deadlift

Hang Power Clean

Power Clean

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

CrossFit Montgomery – CF

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Warm-up

A slow AMRAP for 8 minutes:

2 Inchworms

10 Russian KB Swings

10 Reverse Lunges

200m Run

Strength/Skill

GHD (10-30 GHD Sit Ups)

Back Extensions

Conditioning

Metcon (Time)

5 Rounds:

16 DB Snatches (50/35lbs)

16 Lateral DB Burpees

8 DB Snatches (50/35lbs)

8 Lateral DB Burpees

Rest 2:00 minutes

CrossFit Montgomery – CF

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Warm-up

500m Row or 400m Run

Then:

10 A-Frame Toe Touches

10 Box Jumps

100m Farmers Carry (moderate-heavy)

20 Cossack Squats

Strength/Skill

Sumo Deadlift (5 RM)

Conditioning

NO MEASURE – JUST PUMP!!!!!!

5 Rounds for QUALITY:

10 Farmer’s Hold Lunges, Heavy

10-20 Push Ups on DB’s

8 Windshield Wipers (hanging from pull up bar)