WEEK 1, DAY 5

WEEK 1, DAY 5

CrossFit Montgomery – CF View Public Whiteboard 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 […]

WEEK 1, DAY 4

WEEK 1, DAY 4

CrossFit Montgomery – CF View Public Whiteboard 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 […]

WEEK 1, DAY 3

WEEK 1, DAY 3

CrossFit Montgomery – CF View Public Whiteboard 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

WEEK 1, DAY 2

WEEK 1, DAY 2

CrossFit Montgomery – CF View Public Whiteboard 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 […]

WEEK 1, DAY 1

WEEK 1, DAY 1

CrossFit Montgomery – CF View Public Whiteboard 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 […]

WEEK 7, DAY 5

WEEK 7, DAY 5

CrossFit Montgomery – CF View Public Whiteboard 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)

WEEK 7, DAY 4

WEEK 7, DAY 4

CrossFit Montgomery – CF View Public Whiteboard 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 […]

WEEK 7, DAY 3

WEEK 7, DAY 3

CrossFit Montgomery – CF View Public Whiteboard 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 […]

WEEK 7, DAY 2

WEEK 7, DAY 2

CrossFit Montgomery – CF View Public Whiteboard 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 […]

WEEK 7, DAY 1

WEEK 7, DAY 1

CrossFit Montgomery – CF View Public Whiteboard 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 […]