Month: September 2021

CrossFit Montgomery – CF

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Warm-up

2:00 Deltoid Mash w/ Barbell, per side

Then

300m Run

10 Tall Muscle Snatches

10 Tall Power Snatches

10 Tall Squat Snatches

10 Power Position Squat Snatches

10 Above the Knee Squat Snatches

10 Below the Knew Squat Snatches

3 Tempo Pull Squat Snatches (see video)

https://youtu.be/vsE_XAT4k-E

Weightlifting

3 Tempo Pull Squat Snatches (3)

Every 2:30 for 15:00 (6 sets)

3 Tempo Pull Squat Snatches

Drop and Reset between reps

Start very light and add weight if it looks and feels good.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

25 Double Unders

12 Wallballs 20/14lbs

Competitor Extra

Wallace and Vomit Cardio Test (Distance)

On a 10 Minute Clock

Run 1 Mile

Row for Distance in remaining time.

Score is meters rowed.

CrossFit Montgomery – CF

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Warm-up

3:00 Row or Bike, Or 800m Run

3:00 Banded Glute Activation*

*Every :30 perform 5 Jump Squats

30 S-leg Glute Bridges (15/leg)

30 Russian KB Swings 53/35lbs for Maximum hip extension/explosiveness

Weightlifting

Back Squat (5-5-5-5-5)

First set should be around 70%. Add weight after each set, building to a 5RM

Warm-up

Prior to Conditioning:

3 Rounds

:05-:10 Bike Sprint

Rest as needed

Conditioning

Metcon (Time)

For Time:

65/40 Calorie AAB (Echo Bike)

3 minute Cap

Competitor Extra

Metcon (AMRAP – Rounds and Reps)

For 20 Minutes, move steadily through:

1.25 Miles of AAB (C2 Bike if you have)

:30 Deadhang from Pull-up Bar

10 daVinci Raises with DBs

1 Fast set of Push-ups

CrossFit Montgomery – CF

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Warm-up

3:00 Row or Bike, Or 800m Run

3:00 Banded Glute Activation*

*Every :30 perform 5 Jump Squats

30 S-leg Glute Bridges (15/leg)

30 Russian KB Swings 53/35lbs for Maximum hip extension/explosiveness

Weightlifting

Back Squat (5-5-5-5-5)

First set should be around 70%. Add weight after each set, building to a 5RM

Warm-up

Prior to Conditioning:

3 Rounds

:05-:10 Bike Sprint

Rest as needed

Conditioning

Metcon (Time)

For Time:

65/40 Calorie AAB (Echo Bike)

3 minute Cap

Competitor Extra

Metcon (No Measure)

For 20 Minutes, move steadily through:

1.25 Miles of AAB (C2 Bike if you have)

:30 Deadhang from Pull-up Bar

10 daVinci Raises with DBs

1 Fast set of Push-ups

CrossFit Montgomery – CF

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Warm-up

Every :90 for 6:00 (4 sets)

40 Single Unders

6 Light Power Cleans

6 Light Push Presses

Conditioning

Captain Thunderpants (Time)

On a 32 Minute Clock:

10 Rounds

200m Run

10 Bar Facing Burpees

5 Power Cleans 135/95lbs

Time Cap: 24 Minutes

Then, from 24:00-32:00

Find a 1 RM Shoulder to OH

-Scaled

On a 32 Minute Clock:

8 Rounds

200m Run

10 Bar Facing Burpees

5 Power Cleans 95/65lbs

Time Cap: 24 Minutes

Then, From 24:00-32:00:

Find a 1RM Shoulder to OH

Captain Thunderpants (Rounds) (AMRAP – Rounds and Reps)

If you do not finish under 24 minutes use this to track rounds.

1 Rep per 50m

Shoulder to Overhead

Competitor Extra

Metcon (No Measure)

Every 2 Minutes for 16 Minutes

50′ HS Walk

Ski for Calories in Remaining time (Row)

HS Walk should never exceed 1:00 to complete. Scale Distance as needed. Calorie Pace should allow you to immediately go right into the next HS walk at the start of every round.

CrossFit Montgomery – CF

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Warm-up

Every :90 for 6:00 (4 sets)

40 Single Unders

6 Light Power Cleans

6 Light Push Presses

Conditioning

Captain Thunderpants (Time)

On a 32 Minute Clock:

10 Rounds

200m Run

10 Bar Facing Burpees

5 Power Cleans 135/95lbs

Time Cap: 24 Minutes

Then, from 24:00-32:00

Find a 1 RM Shoulder to OH

-Scaled

On a 32 Minute Clock:

8 Rounds

200m Run

10 Bar Facing Burpees

5 Power Cleans 95/65lbs

Time Cap: 24 Minutes

Then, From 24:00-32:00:

Find a 1RM Shoulder to OH

1RM Shoulder to Overhead

Competitor Extra

Metcon (No Measure)

Every 2 Minutes for 16 Minutes

50′ HS Walk

Ski for Calories in Remaining time (Row)

HS Walk should never exceed 1:00 to complete. Scale Distance as needed. Calorie Pace should allow you to immediately go right into the next HS walk at the start of every round.

CrossFit Montgomery – CF

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Warm-up

2 Rounds

:20 Deadhang from Pull-up Bar

10 Scap Pull-ups

10 Ring Rows

Then

2 Rounds

250/200m Row

15 Jump Squats

4-8 Strict Pull-ups or Banded Strict Pull-ups

Conditioning

Buzz Smiteyear (AMRAP – Reps)

For Time

Row 800/700m

60 Box Jump Overs 24/20″

50 Chest to Bar Pull-ups

40 Thrusters 95/65lbs

30 Bar Muscle Ups

Time Cap: 16 Minutes

—

Scaled

For Time

Row 800/700m

60 Box Jump Overs 20/16″

50 Pull-Ups

40 Thrusters 75/55lbs

30 Chest to Bar Pull-ups

Time Cap: 16 Minutes

—

Beginner

For Time

Row 600/500m

40 Hops over Barbell

30 Jumping Pull-ups

30 Thrusters 45/35lbs

20 Banded Pull-Ups (most challenging version of pulling possible)

Competitor Extra

Metcon (No Measure)

EMOM Until Failure

3 Strict Presses

Start at 60% and add 10/5lbs per round

—

Rest 2:00 after you fail a set, then:

—

EMOM Until Failure

3 Push Presses

Start at the weight you failed your last set of strict press.

CrossFit Montgomery – CF

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Warm-up

2 Rounds

:20 Deadhang from Pull-up Bar

10 Scap Pull-ups

10 Ring Rows

Then

2 Rounds

250/200m Row

15 Jump Squats

4-8 Strict Pull-ups or Banded Strict Pull-ups

Conditioning

Buzz Smiteyear (Time)

For Time

Row 800/700m

60 Box Jump Overs 24/20″

50 Chest to Bar Pull-ups

40 Thrusters 95/65lbs

30 Bar Muscle Ups

Time Cap: 16 Minutes

—

Scaled

For Time

Row 800/700m

60 Box Jump Overs 20/16″

50 Pull-Ups

40 Thrusters 75/55lbs

30 Chest to Bar Pull-ups

Time Cap: 16 Minutes

—

Beginner

For Time

Row 600/500m

40 Hops over Barbell

30 Jumping Pull-ups

30 Thrusters 45/35lbs

20 Banded Pull-Ups (most challenging version of pulling possible)

Competitor Extra

Metcon (No Measure)

EMOM Until Failure

3 Strict Presses

Start at 60% and add 10/5lbs per round

—

Rest 2:00 after you fail a set, then:

—

EMOM Until Failure

3 Push Presses

Start at the weight you failed your last set of strict press.

CrossFit Montgomery – CF

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Warm-up

4 Minute Row

2:30 Easy

1:00 Moderate

:30 HARD

Then,

20 Leg Swings, per side, Front and Back

Then,

2 Rounds:

3 Inchworms

10 Russian KB Swings, AHAP

Strength/Skill

Deadlift (5-3-3-1-1-1)

Lifting Test

Start around 60-70% and add weight each set, building to a 1RM for the day. Athletes may perform additional singles as needed.

*After each set, perform 10 Russian KB Swings @ 70/53lbs for maximum explosiveness.

Conditioning

3-5 Sets for Quality

5 Back Extensions

10 Single Leg KB or DB RDL

:60 Plank (may rotate between side and front plank – goal is to hold for :60 straight)

CrossFit Montgomery – CF

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Warm-up

4 Minute Row

2:30 Easy

1:00 Moderate

:30 HARD

Then,

20 Leg Swings, per side, Front and Back

Then,

2 Rounds:

3 Inchworms

10 Russian KB Swings, AHAP

Strength/Skill

Deadlift (5-3-3-1-1-1)

Lifting Test

Start around 60-70% and add weight each set, building 10 a 1RM for the day. Athletes may perform additional singles as needed.

*After each set, perform 10 Russian KB Swings @ 70/53lbs for maximum explosiveness.

Conditioning

3-5 Sets for Quality

5 Back Extensions

10 Single Leg KB or DB RDL

:60 Plank (may rotate between side and front plank – goal is to hold for :60 straight)

CrossFit Montgomery – CF

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Warm-up

Every 3 Minutes for 9 Minutes

150/125m Row HARD

10 Scap Push Ups

10 Scap Pull Ups

20 Jumping Lunges

In remaining time row slowly

Metcon

CFG Event 15 – Final (Time)

Rx+:

600m Row

90 Chest to Bar Pull-ups

36 Ft. Back Rack walking lunges (155/115lbs)

36 Ft. Front Rack walking lunges

36 Ft. OH walking lunges

Rx:

600m Row

90 Pull-ups

36 Ft. Back Rack walking lunges (115/85lbs)

36 Ft. Front Rack walking lunges

36 Ft. OH walking lunges

Scaled:

600m Row

90 Jumping Pull-ups

36 Ft. Back Rack walking lunges (75/55lbs)

36 Ft. Front Rack walking lunges

36 Ft. OH walking lunges