WEEK 6, DAY 3

WEEK 6, DAY 3

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 View Public Whiteboard Warm-up 30 Band Pull Aparts (15 palms […]

WEEK 6 DAY 2

WEEK 6 DAY 2

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 View Public Whiteboard Warm-up 2:00 rOW 2:00 Couch Stretch Plate […]

WEEK 4, DAY 5

WEEK 4, DAY 5

CrossFit Montgomery – CF View Public Whiteboard 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 […]

WEEK 4, DAY 3

WEEK 4, DAY 3

CrossFit Montgomery – CF View Public Whiteboard 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 […]

WEEK 4, DAY 2

WEEK 4, DAY 2

CrossFit Montgomery – CF View Public Whiteboard 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 – […]

WEEK 4, DAY 1

WEEK 4, DAY 1

CrossFit Montgomery – CF View Public Whiteboard 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

Week 3, Day 5

Week 3, Day 5

CrossFit Montgomery – CF View Public Whiteboard 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 […]

Week 3, Day 4

Week 3, Day 4

CrossFit Montgomery – CF View Public Whiteboard 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 […]

WEEK 3, DAY 3

WEEK 3, DAY 3

CrossFit Montgomery – CF View Public Whiteboard 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 […]