Month: August 2021

Announcements

********************************************************************************
********************** ATTENTION **********************************************
CLASS TIMES WILL CHANGE EFFECTIVE SEPTEMBER 4, 2021.
SATURDAY GROUP CLASS WILL BEGIN AT 10:00AM
MONDAY THROUGH FRIDAY AFTERNOON CLASSES WILL BE AT 4:45PM AND 5:45PM
THERE WILL NO LONGER BE A 6:15PM CLASS
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**********************************************************************************

CrossFit Montgomery – CF

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Warm-up

30 Band Pull Aparts (15 palms up, 15 palms down)

Then,

12-8-4

AAB Calories (10-6-4 for females)

DB Push Press

Strength/Skill

Metcon (AMRAP – Rounds)

AMRAP 7 Minutes

Max Sets of 3 UB Strict HSPU
Rest as little as possible between sets. SHSPU will be counted as long as you stay on the wall. Scale: sets of 3 Kipping HSPU; or sets of 3 push ups.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

10 KB Swings (24/16kg)

5 Box Jump ATWOs (24/20″)

10 HSPU

5 Box Jump ATWOs (24/20″)

Announcements

********************************************************************************
********************** ATTENTION **********************************************
CLASS TIMES WILL CHANGE EFFECTIVE SEPTEMBER 4, 2021.
SATURDAY GROUP CLASS WILL BEGIN AT 10:00AM
MONDAY THROUGH FRIDAY AFTERNOON CLASSES WILL BE AT 4:45PM AND 5:45PM
THERE WILL NO LONGER BE A 6:15PM CLASS
**********************************************************************************
**********************************************************************************

CrossFit Montgomery – CF

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Warm-up

2:00 rOW

2:00 Couch Stretch

Plate Warm-Up

20 Wallballs (unbroken)

10 Power Position Pause Hang Squat Cleans

Strength/Skill

Squat Clean

Squat Clean

1×3 Power Position*

1×2 Hang, at knee**

then,

3 reps @ 65%

2 @ 75%

1 @ 85%

3 @ 70%

2 @ 80%

1 @ 90%

3 @ 75%

2 @ 85%

1 @ 95%+

Rest 2-4 minutes between sets, drop and reset. The final single is optional and there to allow athletes to attempt a new 1RM if feeling good. Only make the attempt if all previous lifts were successful.

*Bar starts on the floor. Clean deadlift to the

knee and pause, then to the power position

and pause, then clean.

**Bar starts on the floor. Clean deadlift to the

knee, and then clean.

Goal is for the last wave to be heavier than last weeks last wave.

CrossFit Montgomery – CF

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Warm-up

3 Rounds

:10 Calorie AAB SPRINT

Accumulate 10-15 slow air squats as “rest” between binke sprints.

Then,

Build to workout weight thruster weight

Then,

4-3-2 FAST

BBJO (at workout height)

Thruster (at workout weight)

Conditioning

Metcon (No Measure)

For Time

Every 6 Minutes for 24 Minutes

15 Burpee Box Jump Overs 24/20″

15 Thrusters 100/70lbs

4 scores, one from each interval.

A: Metcon (Time)

INTERVAL 1

b: Metcon (Time)

INTERVAL 2

C: Metcon (Time)

INTERVAL 3

d: Metcon (Time)

INTERVAL 4

CrossFit Montgomery – CF

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Warm-up

3 Rounds

8 Lateral Bar Burpees

10 DB Snatches

12 Goblet Squats w/DB (OH Squats w/empty bar on round 3)

Strength/Skill

15 Minutes

AMRAP 15 Minutes

1 Hang Power Snatch plus

1 Hang Squat Snatch plus

1 Overhead Squat*

Rest as needed between sets

*Keep the bar above the knee in the hang

Conditioning

Metcon (Time)

3 Rounds

20 Toes to Bar

15/10 Calorie AAB

10 DB Snatches(70/50lbs)

CrossFit Montgomery – CF

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Warm-up

1:00 Squat Hold

20 Leg swings (Front to back)

2:00 Calf Mash

20 Leg Swings (Side to side)

20 Cossack Squats

300m Run*

*Have athletes pay attention to their time on this run, use this run to calibrate their speed for the MetCon

Strength/Skill

Metcon (AMRAP – Rounds)

Rotating, in teams of 3 for 10 Minutes

3 Pause Sandbag Squats

*Pause is 1-second

If no Sandbags, use two KBs or DBs (70/53llbs) in front rack hold. This should allow enough time for 2-3 athletes to share a bag.

Conditioning

Metcon (AMRAP – Rounds)

Every 2 Minutes for 18 Minutes

300m Run
If you do not finish the run in 2:00 minutes, wait until the nex two minute interval

CrossFit Montgomery – CF

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Warm-up

:90 Deadhang from Pull Up Bar

500m Row or 400m Run

:30 Handstand Hold

500m Row or 400m Run

:90 Plank

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes

-15/10 Calorie Row

-25′ HS Walk or 2 Wall Walks

-50′ Farmers Carry 50-100lbs/hand

CrossFit Montgomery – CF

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Warm-up

2 Rounds

10 Scap Push Ups

10 Scap Pull Ups

10 Air Squats

Then

2 Rounds

:30 of Double Unders

Rest :30

:30 of Burpees

Rest :30

:30 of Empty Bar Hang Power Snatch

Rest :30

Conditioning

Metcon (AMRAP – Reps)

Every 4 Minutes for 20 Minutes

Row 250m

75 Double Unders

1 Set of UB Touch and Go Power Snatches @

60% 1RM Power Snatch

Athletes should always be able to hit 7-15 reps

per round. Score is total snatches. If you’re on

the upper end of snatch reps in early rounds,

add weight.

CrossFit Montgomery – CF

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Warm-up

Warm-up (No Measure)

Every 2:00 for 8:00 100m run & 10 plank transitions

Strength/Skill

2 x :10 ring support hold

2×3 Ring Dip Negatives with Pause in the bottom

Then,

EMOM 8:00

3-8 Ring Dips

Conditioning

Metcon (Time)

3 Rounds

30 Shoulder to OH 95/70lbs

20 KB Swings 53/35lbs

10 Bar Muscle Ups

Target Score-9:00-15:00

Fire breather-Sub 9:00

CrossFit Montgomery – CF

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CrossFit Montgomery – CF

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Warm-up

3:00 of Barbell Yoga*

Then:

12-9-6

Calorie Row

Ring Row

Empty Bar Thruster

* Barbell Yoga is simply 3:00 of moving through any and all positions needed to perform the squat clean. RDLs, Front Squats, Elbow Pointers, Back Squats, Upright Rows, etc.

Strength/Skill

Squat Clean

Squat Clean

1×3 Power Position*

2×2 Hang, at knee**

then,

5 reps @ 60%

4 @ 65%

3 @ 70%

5 @ 65%

4 @ 70%

3 @ 75%

5 @ 70%

4 @ 75%

3 @ 80%

*Bar starts on the floor. Clean deadlift to the

knee and pause, then to the power position

and pause, then clean.

**Bar starts on the floor. Clean deadlift to the

knee, and then clean.