Month: December 2021

CrossFit Montgomery – CF

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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

CrossFit Montgomery – CF

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Warm-up

3:00 Any machine (:30s Easy/:20s Moderate/:10s Hard x3)

-Then-

:30 Handstand Hold

20 DB Snatches

1:00 Handstand Negatives

20 Goblet Squats

1:30 Saddle Pose

Strength/Skill

Climb the Ladder 2x

2-4-6-8-etc

UB Toes to Bar

Rest 3:00 before repeating

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 3
6-4-2

Deficit HSPU (6/4″)

Power Clean 155/105lbs)

Rest 3:00 between AMRAPs. Continue where you left off after each round.

CrossFit Montgomery – CF

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Warm-up

2:00 Dragon Pose per side

-Then-

2 Rounds

10 Russian KB Swings

12/10 Calorie Row

14 Wallballs

Strength/Skill

Front Squat (10-8-6-4-2)

10 and 8 should be warm up sets that are challenging but not a slow grind. 6-4-2 should be AHAP,

Conditioning

Metcon (Time)

6 Rounds

8 KB Swings (32/24kg)

8 Goblet Lunges (32/24kg)

8 Calorie Row
You may hold the KB however you want (may not rest it on your thigh as you lunge).

Announcements

We will have a small Christmas celebration for our CrossFit Montgomery members on Sunday December 19, 2021.  It will be at The Tipping Point (in Hampstead) at 3:00pm.  We will provide food and drink, so please let us know if you are able to attend so that we can prepare properly. 

CrossFit Montgomery – CF

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Warm-up

1:00 Banded Overhead Contract/Relax (per arm)

1:00 Banded Internal/External Rotations (per arm)

3 Rounds

5 Inch worms + Push Up

200m Run

10 Pause OHS w/PVC – empty bar

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 @ 65%

2 @ 75%

1 @ 85%

3 @ 70%

2 @ 80%

1 @ 90%

3 @ 75%

2 @ 85%

1 @ 95%

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

Conditioning

Optional Bodybuilding

3-5 Sets for quality

12 DB Bench Press, light, speed focus

20 Weighted Russian Twists, 25lbs or less

12 Cossack Squats, 25lbs or less (6/leg)

Announcements

We will have a small Christmas celebration for our CrossFit Montgomery members on Sunday December 19, 2021.  It will be at The Tipping Point (in Hampstead) at 3:00pm.  We will provide food and drink, so please let us know if you are able to attend so that we can prepare properly. 

CrossFit Montgomery – CF

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Warm-up

Strength/Skill

Tempo Back Squat (5-5-3-3-2-1)

Every 2:30 for 6 Sets.

Perform a 3 count to the bottom, stand up right away. Start around 50-60% and add weight each set, building to AHAP.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

6 Strict HSPU

8 Alternating Pistols

Announcements

We will have a small Christmas celebration for our CrossFit Montgomery members on Sunday December 19, 2021.  It will be at The Tipping Point (in Hampstead) at 3:00pm.  We will provide food and drink, so please let us know if you are able to attend so that we can prepare properly. 

CrossFit Montgomery – CF

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Warm-up

6:00 Assault Bike*

*Every :90 starting at 0:00

5 Hang Squat Cleans (start with empty bar and add weight each round)

Then

Builld to 60% of 1RM Front Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes, alternating full rounds w/a Partner:

3 Front Squats @ 60%

12/9 Calorie Assault Bike

3 Front Squats @ 60%

12/9 Calorie Assault Bike
Bar is taken from the floor.

Announcements

We will have a small Christmas celebration for our CrossFit Montgomery members on Sunday December 19, 2021.  It will be at The Tipping Point (in Hampstead) at 3:00pm.  We will provide food and drink, so please let us know if you are able to attend so that we can prepare properly. 

CrossFit Montgomery – CF

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Warm-up

20 Slow A-Frame Toe Touches

-Then-

3 Rounds

10 Single DB RDLs (per side)

10 Single Arm DB STOH (5 per arm)

2 Wall Walks

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 5

4 Toes to Bar

8 S-arm DB Hang Clean and Jerk (50/35lbs)

15′

Rest 2:00 between AMRAPs
Continue where you left off after each AMRAP.

Strength/Skill

Metcon (AMRAP – Reps)

In 7 Minutes:

Accumulate as much time as possible in an L-Sit or Bent Knee L-Sit Hold.
Choose a variation that allows for 10-30 seconds at a time.

Perform on parallettes or plates – not hanging. To be done after the conditioning.

Announcements

We will have a small Christmas celebration for our CrossFit Montgomery members on Sunday December 19, 2021.  It will be at The Tipping Point (in Hampstead) at 3:00pm.  We will provide food and drink, so please let us know if you are able to attend so that we can prepare properly. 

CrossFit Montgomery – CF

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Warm-up

20 Slow A-Frame Toe Touches

-Then-

3 Rounds

10 Single DB RDLs (per side)

10 Single Arm DB STOH (5 per arm)

2 Wall Walks

Conditioning

Metcon (AMRAP – Reps)

AMRAP 4 Minutes x 5

4 Toes to Bar

8 S-arm DB Hang Clean and Jerk (50/35lbs)

15′

Rest 2:00 between AMRAPs
Continue where you left off after each AMRAP.

Strength/Skill

Metcon (AMRAP – Reps)

In 7 Minutes:

Accumulate as much time as possible in an L-Sit or Bent Knee L-Sit Hold.
Choose a variation that allows for 10-30 seconds at a time.

Perform on parallettes or plates – not hanging. To be done after the conditioning.

Announcements

We will have a small Christmas celebration for our CrossFit Montgomery members on Sunday December 19, 2021.  It will be at The Tipping Point (in Hampstead) at 3:00pm.  We will provide food and drink, so please let us know if you are able to attend so that we can prepare properly. 

CrossFit Montgomery – CF

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Warm-up

2:00 Double Lax Ball T-Spine Smash

-Then-

AMRAP 3 Minutes

20/16 Calorie Row

Max DB Man Makers* in remaining time

*2 Renegade Rows + 1 Squat Clean Thruster (lite)

Strength/Skill

Practice the following comples for 15 Minutes:

This complex is completed without dropping the bar.

Conditioning

Metcon (Time)

Calorie Row (40/35)

35 Push Ups

35 DB Thrusters (50s/35s)

Extra

Announcements

We will have a small Christmas celebration for our CrossFit Montgomery members on Sunday December 19, 2021.  It will be at The Tipping Point (in Hampstead) at 3:00pm.  We will provide food and drink, so please let us know if you are able to attend so that we can prepare properly. 

CrossFit Montgomery – CF

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Warm-up

2:00 Double Lax Ball T-Spine Smash

-Then-

AMRAP 3 Minutes

20/16 Calorie Row

Max DB Man Makers* in remaining time

*2 Renegade Rows + 1 Squat Clean Thruster (lite)

Strength/Skill

Practice the following comples for 15 Minutes:

This complex is completed without dropping the bar.

Conditioning

Metcon (Time)

Calorie Row (40/35)

35 Push Ups

35 DB Thrusters (50s/35s)