Month: September 2021

CrossFit Montgomery – CF

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Warm-up

400m Run

Then,

10 Inchworms with a push up on each rep

Then,

12-9-6

– Kettlebell swings

– Cossack Squats

– Plank Transitions

Then,

HSPU Skill work and time to build to workout weight

Metcon

CFG Event 14 – Deadlift HSPU (Time)

Rx+:

6-10-14

Deadlifts (350/220lbs)

Deficit Kipping HSPU (8/6″)

Rx:

6-10-14

Deadlifts (Heavy)

Deficit or Regular Push Ups

Rx+:

6-10-14

Deadlifts (Heavy)

Deficit or Regular Push Ups
Time cap: 14 Minues

CrossFit Montgomery – CF

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Warm-up

2:00 Forearm Mash, per arm

Then,

3 V-Ups

6 Box Step Overs (add one DB in later rounds)

:10 Deadhang from Pull Up Bar

Then, GHD prep/skill work

Metcon

CFG Event 13 – Carry (Distance)

Rx+:

4 Rounds of:

15 GHD Sit Ups

6 Burpee DB Box Step Overs (20″)

Max Distance Farmers Carry (70/50lbs) in remaining time

1 Minute reset

Rx:

4 Rounds of:

15 GHD Sit Ups

6 Burpee DB Box Step Overs (20″)

Max Distance Farmers Carry (50/35lbs) in remaining time

1 Minute reset

Rx+:

4 Rounds of:

20 Abmat Sit Ups

6 Burpee Box Step Overs (20/16″)

Max Distance Farmers Carry in remaining time, moderate-heavy DBs

1 Minute reset

Time caps by round:

2 / 2 / 2 / 3

CrossFit Montgomery – CF

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Warm-up

2:00 Dragon Pose, per side

Then,

AMRAP 5 Minutes

10 Hang DB Snatches

10 Goblet Squats (progress to DB OHS after 1 or 2 rds)

20 Single Unders (switch to doubles after 1 round)

Metcon

CFG Event 11 – AMRAP (AMRAP – Rounds and Reps)

Rx+:

17 Minutes

1 Legless Rope Climb

7 Single Arm DB OH Squats (70/50lbs)

45 Double Unders

Rx:

17 Minutes

1 Rope Climb

7 Single Arm DB OH Squats (50/35lbs)

45 Double Unders

Scaled:

17 Minutes

5 Ring Rows

7 Goblet Squats (50/35lbs)

45 Single Unders

CrossFit Montgomery – CF

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Warm-up

2 Rounds:

200m Run

10 Hollow Rocks

10 V-Ups

Then,

2 Rounds:

10 Scap Pull Ups

10 Gymnastic Kips

Then,

Mash Calves

Metcon

CFG Event 10 – Run Toe to Bar (Time)

Rx+:

30 toes-to-bar

1.5 Mile Run

25 toes-to-bar

1 Mile Run

20 toes-to-bar

Run 164′ to finish

Rx:

25 toes-to-bar

1 Mile Run

20 toes-to-bar

1 Mile Run

15 toes-to-bar

Run 164′ to finish

Scaled:

25 Knee Raises or Sit-Ups

1 Mile Run

2 Knee Raises or Sit-Ups

1 Mile Run

15 Knee Raises or Sit-Ups

Run 164′ to finish

CrossFit Montgomery – CF

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Warm-up

Metcon

NASTY NANCY (Time)

Rx+:

5 Rounds:

– 500m Run

– 15 OH Squats (145/100lbs)

– 15 Bar Facing Burpees

Rx:5 Rounds:

– 500m Run

– 15 OH Squats (100/70lbs)

– 15 Bar Facing Burpees

Scaled:

4 Rounds:

– 500m Run

– 15 OH Squats (65/55lbs)

– 10 Bar Facing Burpees

31 Minute Time Cap

CrossFit Montgomery – CF

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Warm-up

20 A-Frame Toe Touches

20 Spiderman Lunges

Then,

2 rounds

10/7 AAB Sprint

8 Bar Facing Burpees

Rest 2:00 between rounds

Metcon

A: Metcon (Time)

CFG Event 8 – Handstand Walk
Rx+:

Navigate the 150′ Handstand Walking Course

Time cap: 5 min.

B: Metcon (Time)

CFG Event 9 – Bike Snatch

Rx+:

21-15-9:

AAB Bike Calories

Power Snatch (105/75lbs)

Rx:

21-15-9:

AAB Bike Calories

Power Snatch (75/55lbs)

Scaled:

21-15-9:

AAB Bike Calories

Power Snatch (45/35lbs)

Time cap: 8 min.

CrossFit Montgomery – CF

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Warm-up

2:00 Banded Front Rack Stretch

Then,

2 Rounds:

100m Run

10 Russian KB Swings

20 Air Squats + 10 Empty Bar Front Squats

Metcon

A: CFG Event 6 – Clean Ladder (Time)

Rx+:

5 Rounds for time of:

200m Run

1 Clean

Women: 125 / 135 / 145 / 155 / 165 lbs.

Men: 185 / 205 / 215 / 225 / 235 lbs.

Time Cap: 8 min.

Rx:

5 Rounds for time of:

200m Run

1 Clean

Women: 85 / 95 / 105 / 110 / 115 lbs.

Men: 125 / 135 / 145 / 155 / 165 lbs.

Time Cap: 8 min.

Scaled:

5 Rounds for time of:

150 or 200m Run

1 Clean

Women: 45 / 55 / 65 / 75 / 85 lbs.

Men: 75 / 85 / 95 / 105 / 115 lbs.

Time Cap: 8 min.

B: Metcon (Time)

CFG Event 7 – Heavier Clean Ladder
Rx+:

5 Rounds for time of:

150m Run

1 Clean

Women: 170 / 175 / 180 / 185 / 190 lbs.

Men: 245 / 255 / 265 / 275 / 285 lbs.

Time Cap: 8 min.

Scaled:

5 Rounds for time of:

100 or 150m Run

1 Clean

Women: 90 / 95 / 100 / 105 / 110 lbs.

Men: 125 / 135 / 145 / 150 / 155 lbs.

Time Cap: 8 min.

CrossFit Montgomery – CF

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Warm-up

Every 2 Minutes for 8 Minutes

40 Single Unders

6 S. Arm Devils Presses

10 Ring Rows or 6 Strict Pull Ups

Metcon

CFG Event 5 – Rope Carry (Time)

Rx+:

4 Rounds for time:

4 Rope Climbs

500/400m Row

50′ Sandbag Bearhug Carry (150/100lbs)

Rx:

4 Rounds for time:

3 Rope Climbs

500/400m Row

50′ Sandbag Bearhug Carry (AHAP)

Scaled:

3 Rounds for time:

12 Banded Strict Pull Ups

500/400m Row

25′ Sandbag Bearhug Carry (AHAP)

CrossFit Montgomery – CF

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Warm-up

20 PVC Pass Throughs

20 Shoulder Taps or :30 HS Hold

Then,

3 Rounds:

200m Run

15 Wallballs

Then,

Build to Thruster workout weight

Metcon

CFG Event 4 – Wall Walk Thruster (Time)

Rx+:

For Time:

10-9-8-7-6-5-4-3-2-1 reps of:

Wall walks

Thrusters (135/100lbs)

Rx:

For Time:

10-9-8-7-6-5-4-3-2-1 reps of:

Wall walks

Thrusters (115/80lbs)

Scaled:

For Time:

10-9-8-7-6-5-4-3-2-1 reps of:

Scaled Wall walks

Thrusters (95/65lbs)

CrossFit Montgomery – CF

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Warm-up

Conditioning

CFG Event 2 – Pig Flip (Affiliate) (Time)

Rx+:

For Time,

20/15 Calorie AAB

5 Clean & Jerk (215/140lbs)

20 Bar Muscle Ups

16 Ring Muscle Ups

5 Clean & Jerk (215/140lbs)

20/15 Calorie AAB

Rx:

For Time,

20/15 Calorie AAB

5 Clean & Jerk (165/115lbs)

20 Pull Ups

24 Chest to Bar Pull Ups

5 Clean & Jerk (165/115lbs)

20/15 Calorie AAB

Scaled:

For Time,

15/10 Calorie AAB

5 Heavy Cleans

24 Ring Rows

24 Pull Ups or Jumping C2B

5 Heavy Cleans

15/10 Calorie AAB