Month: January 2022

CrossFit Montgomery – CF

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Warm-up

10 Inchworms + Push Up

20 Squat and Twist

-Then-

3 Rounds

15 Unbroken Wallballs

10 Box Jumps, step down

10 KB Swings

Strength/Skill

Thruster (20/20/20)

For Speed:

20 Thrusters

Rest 2:00

20 Thrusters

Rest 2:00

20 Thrusters

Ahtlete picks their weight, prioritizing MetCon weights vs. strength work. All reps shoudl be done fast and smooth with minimal grinding at the end of the set.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8 Box Jumps ATWOs (20/16″)

10 DB Deadlifts, (30-60lbs per hand)

8 Box Jump ATWOs

5 Deficit HSPU (4/2″)

CrossFit Montgomery – CF

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Warm-up

2:00 Shoulder Swimmers

-Then-

Alt. EMOM 9:00 (:50s working, :10s Transition)

1 – PVC Overhead GFYs (GFY = R-Leg Lunge + L-Leg Lunge + Squat)

2 – Bar Facing Burpees

3 – Ring Rows

Conditioning

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Montgomery – CF

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Warm-up

2:00 Shoulder Swimmers

-Then-

Alt. EMOM 9:00 (:50s working, :10s Transition)

1 – PVC Overhead GFYs (GFY = R-Leg Lunge + L-Leg Lunge + Squat)

2 – Bar Facing Burpees

3 – Ring Rows

Conditioning

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Montgomery – CF

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Warm-up

AMRAP

12 Light DB Deadlifts

9 Light DB Hang Cleans

6 Light DB Should to Overhead

:10 AAB Sprint

Strength/Skill

HS Walk Skill

EMOM 2 Minutes

:30 HS Hold, shift weight from one hand to the other

10′ Shuttle (5′ out and back)

20′ Shuttle (10′ out and back)

30′ Shuttle (15′ out and back)

40′ Shuttle (20′ out and back)

50′ Shuttle (25′ out and back)

Conditioning

Metcon (Time)

5 Rounds:

20/14 Calories AAB

40′ Handstand Walk

5 Deadlifts @ 70-75% of 1RM

Rest 3:00

CrossFit Montgomery – CF

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Warm-up

2:00 Row @ Moderate Pace

1:00 Banded Good Mornings

1:00 Banded Pull Downs

1:00 Single Unders

2:00 Row @ Workout Pace

Conditioning

Metcon (Time)

5K Row

Every 3 Minutes, starting at 3:00 perform 60 Double Unders

CrossFit Montgomery – CF

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Warm-up

Couch Stretch (2:00 per side)

-Then-

3 Rounds

10/7 Calorie Row

15 Russian KB Swings

10 KB Goblet Squats

-Then-

2:00 4 way banded glute activation

Strength/Skill

Back Squat (5×5 (@87.5 of 5RM))

All sets are at the same weight.

Rest 2-4 minutes between sets.

Conditioning

Metcon (Time)

On at 10 Minute Running Clock

Max Duration HS Hold*

*Each time you break, perform 10 ring rows then repeat. Athletes should be able to complete all 10 reps of the ring rows unbroken each round.

CrossFit Montgomery – CF

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Warm-up

2:00 BAnded Pull Aparts

-Then-

10 Snatch Grip RDL’s

10 Muscle Snatches

20 Lateral Box Step Overs (unweighted)

8 Hang Power Snatches

8 Overhead Squats

20 Lateral Box Step Overs (unweighted)

6 Behind the Neck Snatch Grip Press

6 Snatch Balance

Strength/Skill

Squat Snatch (Build to 80%)

1×5 Tall Squat Snatch, empty bar

1×5 Power Position Squat Snatch, empty bar

1×3 Hang Squat Snatch, in front of knee

1×5 Tempo Pull Squat Snatches, empty bar or light weight

Then,

Build to 80% Snatch

Conditioning

Metcon (AMRAP – Reps)

AMRAP 13 Minutes

30 Single DB Box Step Overs

5 Squat Snatches @ 80%

30 Single DB Box Step Overs

4 Squat Snatches @ 80%

30 Single DB Box Step Overs

3 Squat Snatches @ 80%

30 Single DB Box Step Overs

2 Squat Snatches @ 80%

30 Single DB Box Step Overs

1 Squat Snatches @ 80%
Box: 24/20″

DB: 50/35lbs

CrossFit Montgomery – CF

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Warm-up

1:00 PVC Pass Throughs

-Then-

3 Rounds

20 Air Squat > Front Squat > Thruster (R1, 2, 3 respectively)

15 Kip Swings > Ring Rows > Strict or kipping pull ups

10 Burpees (all three rounds)

Conditioning

Metcon (AMRAP – Reps)

MF 22.0
18-14-10

Thrusters (95/65lbs)

Toes to Bar

Bar Facing Burpees

24 minute cap

CrossFit Montgomery – CF

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Warm-up

1:00 PVC Pass Throughs

-Then-

3 Rounds

20 Air Squat > Front Squat > Thruster (R1, 2, 3 respectively)

15 Kip Swings > Ring Rows > Strict or kipping pull ups

10 Burpees (all three rounds)

Conditioning

Metcon (AMRAP – Reps)

MF 22.0
18-14-10

Thrusters (95/65lbs)

Toes to Bar

Bar Facing Burpees

24 minute cap

CrossFit Montgomery – CF

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Warm-up

330m Run

20 Air Squats

50′ High Knees

50′ Butt Kickers

50′ Lunge with Reach

50′ Duck Walk

20 Front Squat (empty bar)

300m Run

-Then-

1×3 Power Position Squat Clean

1×3 Hang Squat Clean

1×3 Squat Clean w/Light Weight

(Then continue building to 1st barbell weight)

Conditioning

Metcon (AMRAP – Rounds)

Every 2 Minutes for 24 Minutes

250′ Shuttle Run

x Squat Clean*

250′ Shuttle Run

*Squat Clean Weights

Rounds 1-4: 3 reps @ 65-75%

Rounds 5-8: 2 reps @ 75-85%

Rounds 9-12: 1 rep @ 85%
Target: finish with at least :30 remaining before the start of the next round; reps may be touch and go or singles.