Month: January 2022

CrossFit Montgomery – CF

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Warm-up

20 A-Fram Toe Touches

-Then-

Alt. EMOM 6:00, each movement twice:

1 – 10/8 Calorie Row

2 – 10 Pause Ring Rows (pause at top of the row)

3 – 15 Russian KB Swings

Strength/Skill

Rope Climb Skill

– 1×3 Seated Foot Locks

– 1×3 Seated Foot Lock + Stand

– 1 “as many pulls as possible” Rope Climb

– 1 Rope Climb

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes alternating movements with a partner:

2 Rope Climbs

10/7 Calorie AAB

10 KB Swings (32kg/24kg)

CrossFit Montgomery – CF

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Warm-up

30 Calorie Row

-Then-

20 Band Pull Aparts

20 Step Ups (24/20″)

20 Band Pull Aparts

20 Empty Bar Push Press

Strength/Skill

Split Jerk (EMOM 15)

1 Split Jerk w/pause in the dip and in the catch;

Build to a Heavy (if sound mechanics)

Conditioning

Metcon (Time)

2 Rounds:

40 Single DB Step Ups (70/50lbs to 24/20″)

30 Strict HSPU

Competitor Extra

CrossFit Montgomery – CF

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Warm-up

30 Calorie Row

-Then-

20 Band Pull Aparts

20 Step Ups (24/20″)

20 Band Pull Aparts

20 Empty Bar Push Press

Strength/Skill

Split Jerk (EMOM 15)

1 Split Jerk w/pause in the dip and in the catch;

Build to a Heavy (if sound mechanics)

Conditioning

Metcon (Time)

2 Rounds:

40 Single DB Step Ups (70/50lbs to 24/20″)

30 Strict HSPU

Competitor Extra

CrossFit Montgomery – CF

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Warm-up

30 Calorie Row

-Then-

20 Band Pull Aparts

20 Step Ups (24/20″)

20 Band Pull Aparts

20 Empty Bar Push Press

Strength/Skill

Split Jerk (EMOM 15)

1 Split Jerk w/pause in the dip and in the catch;

Build to a Heavy (if sound mechanics)

Conditioning

Metcon (Time)

2 Rounds:

40 Single DB Step Ups (70/50lbs to 24/20″)

30 Strict HSPU

Competitor Extra

CrossFit Montgomery – CF

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Warm-up

2:00 Hip Openers

1:00 Air Squats with glute band around knees

-Then-

4:00 AAB*

*Every minute starting at 0:00, perform 3 KB Taters

Strength/Skill

Back Squat (5 x 5 @ 85% of 5RM)

Weight is based on last weeks lift.

Rest 2-4 minutes between sets.

Conditioning

EMOM 12 Minutes, rotating (4 each)

:45 Max Tall/Explosive Box Jumps

:45 Max GHD Hip Extensions

:45 Max Ring Support Hold

Competitor Extra

CrossFit Montgomery – CF

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Warm-up

2:00 Hip Openers

1:00 Air Squats with glute band around knees

-Then-

4:00 AAB*

*Every minute starting at 0:00, perform 3 KB Taters

Strength/Skill

Back Squat (5 x 5 @ 85% of 5RM)

Weight is based on last weeks lift.

Rest 2-4 minutes between sets.

Conditioning

EMOM 12 Minutes, rotating (4 each)

:45 Max Tall/Explosive Box Jumps

:45 Max GHD Hip Extensions

:45 Max Ring Support Hold

CrossFit Montgomery – CF

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Warm-up

1:30 Twisted Cross

20 Lunge and Reach

Then

200m Run

10 Burpees

15 Jump Squats

20 Box Jumps

15 Jumping Lunges

10 Burpees

Conditioning

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