Month: November 2021

CrossFit Montgomery – CF

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Warm-up

20 Banded Pull Aparts (20 palms up + palms down)

-Then-

5 Rounds

30 Single Unders (Rounds 3-5 Double Unders)

10 Heavy Russian KB Swing

Strength/Skill

4×20 Banded Strict Pull Ups

Use a band that allows for 20 consistent-speed reps.

Conditioning

Metcon (Time)

Every 3 Minutes for 21 Minutes*

20/16 Calorie Row

50 Double Unders

2 Sandbag Cleans (150/100lbs)

*The first 4 rounds are performed as written. The last 3 rounds are performed in reverse order.

Score is the slowest interval.

CrossFit Montgomery – CF

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Warm-up

Straight Through

400m Row

10 Inchworms

20 Hollow Rocks

10 Inchworms

400m Row

Strength/Skill

Deadlift (Heavy Single)

Build to a heavy Single, around 80-90%,

then:

EMOM 10 Minutes

2 Deadlifts @ 50% 1RM

Drop and reset between reps.

Reps are intended to be pulled with as much speed off the floor as possible.

Conditioning

Metcon (AMRAP – Rounds)

4 Sets for quality

1 minute weighted Plank

20 Heavy Russian KB Swings

Plank is ideally unbroken. Add weight if possible, otherwise perform the plank without weight.

Swings are AHAP but unbroken.

CrossFit Montgomery – CF

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Warm-up

20 Band Pull Aparts

-Then-

AMRAP 4 Minutes

Run 100m

10 PVC OHS

1 Wall Walk*

*add one Wall Walk per round

Strength/Skill

Tempo Pull Squat Snatches

Every 1:30 for 15:00 (10 sets)

1 Tempo Pull Squat Snatch

Compare to October 12th.

Conditioning

Metcon (AMRAP – Rounds)

Rx+

Every 1:30 for 15:00 (10 sets)

30′ HS Walk w/ Obstacle in middle

Rx

Every 1:30 for 15:00 (10 sets)

25′ HS Walk

Scaled

Every 1:30 for 15:00 (10 sets)

2 Wall Walks

50′ Bear Crawls