Month: December 2021

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

1:00 Tricep Smash/per side

-Then-

3 Rounds

:20 Dead Hang from Pull up Bar

10 Ring Rows

10 Light DB Strict Press

1:00 Machine (get faster each round)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes
Partner 1 performs 2 rounds of:

6 Deficit HSPU (4/2″)

1 Rope Climb

8/6 Calorie Machine

then,

Partner 2 performs 2 rounds of:

6 Deficit HSPU (4/2″)

1 Rope Climb

8/6 Calorie Machine

then,

Partner 1 performs:

1 Power Clean (AHAP)

then,

Partner 2 performs:

1 Power Clean (AHAP)

Note: 4/3 calorie on machine = 1 rep

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

10 Press Ups (Seal stretch, lower chest down to the floor, then press back up)

25 Thick Banded Good Mornings

-Then-

20 Russian KB Swings (moderate weight)

20/16 Calorie Row

20 KB Taters

12/9 Calorie Assault Bike

10 Pause Front Squats with light plates

Conditioning

Re-Test from 11/19/2021

Front Squat Interval Test (Time)

For Time:

41/33 Calorie Row

19 Front Squats (165/115lbs)

24/19 Calorie AAB

Rest 4:00 Minutes

41/33 Calorie Row

14 Front Squats (185/125lbs)

24/19 Calorie AAB

Rest 4:00 Minutes

41/33 Calorie Row

9 Front Squats (205/135lbs)

24/19 Calorie AAB

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

AMRAP 5 Minutes

125m Row

:45s Back Squat Hold

125m Row

:45s Back Squats

-then-

Couch Stretch (2:00 per side)

Plate Warm Up

Strength/Skill

Back Squat (5 RM)

This is your Back Squat test for Phase IV

Conditioning

Metcon (AMRAP – Rounds)

AMRAP 3 Minutes

100 Double Unders

Max Squat Clean Clusters (95/65lbs)
Double Under: should not exceed :90 for anyone. Reduce to singles.

Cluster = 3 touch and go reps is one round. You should be able to do multiple touch and go reps rather than singles. Pick a bar weight that allows you to hold on for big sets in what will be at most, 2:00 of clusters.

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Lat Smash 2:00 / side

-Then-

Straight through

20 Box Step Ups

10 Alternating DB Snatch

15 Box Jumps

10 Alternating DB Snatch

5 Burpee Box Jumps

Strength/Skill

Toes to Bar Warm Up

15 Scap Pull Ups

12 Gymnastic Kips

9 Kip w/knees up

6 Knees Up with a Kick

Then,

EMOM 3 Minutes

3-8 Toes to Bar

Conditioning

Metcon (AMRAP – Reps)

Gymnastics Re-test from (11/16/21)
AMRAP 6 Minutes

40 DB Snatches (50/35lbs)

20 Burpee Box Jump Overs (24/20″)

Max Rep T2B in remaining time

REST 3:00 MINUTES

AMRAP 5 Minutes

30 DB Snatches (50/35lbs)

15 Burpee Box Jump Overs (24/20″)

Max Rep T2B in remaining time

REST 3:00 MINUTES

AMRAP 4 Minutes

20 DB Snatches (50/35lbs)

10 Burpee Box Jump Overs (24/20″)

Max Rep T2B in remaining time

SCORE is total Toes to Bar.

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

3 Rounds

:10 Row HARD, :20 Row Slow

-Then-

3 Rounds

5 KB Taters

8 Sqquat Jumps for Height

Strength/Skill

Squat Snatch (1 RM)

Lifting Re-test

1 x 3 Power Position

2 x 3 Tempo Pull Squat Snatches

then,

3 reps @ 70%

2 reps @ 75%

1 rep @ 80%

1 rep @ 75%*

then, 1 RM

*The final lighter single is intended to make the bar feel a bit lighter and force athletes to perform a mini wave as we have done the previous 6 weeks.

Conditioning

Choose Cardio or Accessory:

Farmers hold should be heavy, but doable in 1 set. Rx would be 70/50lbs or heavier.

100 Wall Balls for Time (Time)

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

1:30 Shoulder Swimmers

-Then-

300m Run or any machine

10 Inchworm + Push Up

12 Burpees to a 6 Inch Target

:30s Handstand Hold

300m Run or any machine

Conditioning

Metcon (Time)

10 Rounds

-10 Burpees

-Rest :30

-Then-

10 Rounds

-20 Lunges

-Rest :30

-Then-

10 Rounds

-:30 Handstand Hold

-Rest :30
SCALING:

– Burpee: Reduce ROM using box/bench/couch/elevated service

– Lunges: Reduce reps per round to keep <1 Minute per round. Scale to Air Squats if lunges are too challenging and consider reducing reps to 10 per set.
– HS Hold: Substitute with a plank or Pike position hold if HS Holds aren’t sustainable.

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

400m Row/Run

20 Spiderman Lunges

20 A-frame Toe Touches

20 Air Squats

20 Step Ups

20 S-arm Devil’s Press

Conditioning

12 DAYS OF MISFITMAS (Time)

1 DB Buster (Bupree DB Squat Clean Thruster)

2 DB Thrusters

3 DB Snatches

4 DB Box Step Overs (24/20″)

5 Push Ups on DBs

6 DB Front Rack Lunges

7 DB Push Presses

8 DB Deadlifts

9 Goblet Squats (single DB)

10 S-arm DB Hang Clean and Jerks

11 S-arm DB OHS

12 S-arm Devil’s Press
DB weight; 15s – 50s

Performed like the song.

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 Dragon Pose (1:00 per side)

1:00 Squat Hold with Empty Bar in Back Rack

-Then-

Every 2:00 for 4 Rounds

8 Burpee Box Jumps

10 Jumping Back Squats w/empty bar

Strength/Skill

Back Squat (3 reps at 60%)

Every :90 for 15 Minutes

Conditioning

Metcon (Time)

8-12-16

Hang Squat Clean (115/75)

Burpee Box Jump Overs (24/20″)

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 Dragon Pose (1:00 per side)

1:00 Squat Hold with Empty Bar in Back Rack

-Then-

Every 2:00 for 4 Rounds

8 Burpee Box Jumps

10 Jumping Back Squats w/empty bar

Strength/Skill

Back Squat (3 reps at 60%)

Every :90 for 15 Minutes

Conditioning

Metcon (Time)

8-12-16

Hang Squat Clean (115/75)

Burpee Box Jump Overs (24/20″)

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 Pigeon Stretch per Side

-Then-

3 Rounds

12 Back Rack Walking Lunge Steps

8 OH Squat (empty bar)

8/6 Calorie AAB

Strength/Skill

Squat Snatch (3/2/1/3/2/1/3/2/1)

1 x 3 Power Position

2 x 3 Temp Pull Squat Snatches

3 @ 70%

2 @ 75%

1 @ 80%

3 @ 75%

2 @ 85%

1 @ 90%

3 @ 80-85%

2 @ 90%+

1 @ 95%+

Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets.

Conditioning

Optional

In Partners:

P1: :30 Max Rep Burpees

P2: :30 Max Rep Burpees

P1: However many burpees P2 does, P1 does an equal mount of AAB calories

P2: However many burpees P1 does, P2 does an equal mount of AAB calories