Month: July 2021

CrossFit Montgomery – CF

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Warm-up

Every 2 Minutes for 10 Minutes:

10 Scap Push Ups

10 Push Ups with a Twist

Row the remaining time

Strength/Skill

Bench Press (3/3/3/3/3/3/3)

Start around 70% and build;

Athletes should use their normal overhead pressing grip, and not use the elasticity of their ribcage to bounce the bar off their chest.

Conditioning

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

12/10 Calorie Row

12 Unbroken Wallballs (20/14)
Substitution for Row: 9/7 AAB or 150m Shuttle Run (75m out and back)

CrossFit Montgomery – CF

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Warm-up

Every 2 Minutes for 10 Minutes:

10 Scap Push Ups

10 Push Ups with a Twist

Row the remaining time

Strength/Skill

Bench Press (3/3/3/3/3/3/3)

Start around 70% and build;

Athletes should use their normal overhead pressing grip, and not use the elasticity of their ribcage to bounce the bar off their chest.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

12/10 Calorie Row

12 Unbroken Wallballs (20/14)
Substitution for Row: 9/7 AAB or 150m Shuttle Run (75m out and back)

CrossFit Montgomery – CF

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Warm-up

2:00 Banded Front Rack Stretch, per side

20 Air Qquats

200m run

20 Cossack Squats

200m Run

20 Wallballs (thrown to 10′ target or higher)

20 PVC Pass Throughs

15 Ring Rows

Strength/Skill

5 x 3 Low Ring Transitions

4 x 2 High Ring Transitions

3 Small Sets of Muscle Ups

Conditioning

Metcon (Time)

4 Rounds:

5 Front Squats (165/110)

4/3 Muscle Ups

5 Front Squats (165/110)

4/3 Muscle Ups

5 Front Squats (165/110)

Rest 2:00

Scale : Burpee Pull Ups

CrossFit Montgomery – CF

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Warm-up

Mash Forearms, 2:00 per Arm

Then

2 Rounds:

200m Run

10 Hollow Rocks

10 Vertical Jumps

:20 Handstand Hold

Strength/Skill

Power Clean (5-5-4-4-3-3-2-2 AHAP)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

3 Hang Power Cleans (95/65)

3 Toes to Bar
6, 6, 9, 9, 12, 12, 15, etc,

CrossFit Montgomery – CF

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Warm-up

20 A-Frame Toe Touches

800m Run

20 Leg Swings (Front to Back)

10 Empty Bar Good Mornings

20 Leg Swings (Side to Side)

Strength/Skill

GHD Back Extensions

We want athletes to be moving vertebrae by vertebrae

to do this movement correctly.

GHD (15/15/15)

Back Extensions

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes

20-40-60m Shuttle (10m out and back, 20m out and back, 30m out and back)

Rest 2:00

Scaling: 0.19 miles AAB or 150m Row

1 meter is one rep

CrossFit Montgomery – CF

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Warm-up

20 A-Frame Toe Touches

800m Run

20 Leg Swings (Front to Back)

10 Empty Bar Good Mornings

20 Leg Swings (Side to Side)

Strength/Skill

GHD Back Extensions

We want athletes to be moving vertebrae by vertebrae

to do this movement correctly.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes

20-40-60m Shuttle (10m out and back, 20m out and back, 30m out and back)

Rest 2:00

Scaling: 0.19 miles AAB or 150m Row

1 meter is one rep

CrossFit Montgomery – CF

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Warm-up

100m Run

25′ Duck Walk

100m Run

25′ Inchworm

100m Run

20 Cossack Squats

100m Run

25′ Burpee Broad Jump

Strength/Skill

Sumo Deadlift (6/6/6)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

8 Good Mornings

7 Reverse Curls

6 Strict Press
Ensure a controlled, safe ROM on Good Mornings

which will vary by athlete based on hamstring flexibility.

RX: 75/55lbs barbell or less.

CrossFit Montgomery – CF

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spd: SPEEDY (AMRAP – Rounds and Reps)

AMRAP (with a Partner) 40 minutes Every 2 minutes, perform:

8 Wall Ball Shots (20/14 lb)

8 Deadlifts (95/65 lb)

8 Power Cleans (95/65 lb)

8 Shoulder-to-Overheads (95/65 lb)

Max Calorie Row (in the remaining time)

CrossFit Montgomery – CF

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Warm-up

3 Rounds

15/10 Calorie Row

12 Cossack Squats

3 Inch Worms

Then

30 Glute Bridges with Glute Activation

band above the knees

Strength/Skill

Sumo Deadlift (9/9/9)

Conditioning

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

12 empty bar curls

12 dumbbell bench press

12 weight sit ups

()

CrossFit Montgomery – CF

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Warm-up

Floss Achilles, 2:00 per side

Then

400m Run

Then

16-12-8

Box Step Ups*

Goblet Lunge

DB Snatch

*R2: Box Jumps

R3: Box Jump Overs

Strength/Skill

Paused Front Squat (Every 3 Minutes for 15 Minutes 3 Pause Front Squat)

Conditioning

Metcon (Time)

30 Box Jump Over 24/20″

8 Double DB Box Step Overs 50s/35s

20 Box Jump Over 24/20″

16 Double DB Box Step Overs 50s/35s

10 Box Jump Over 24/20″

24 Double DB Box Step Overs 50s/35s