Month: February 2022

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

5 Inch Worms + 2 Push Ups

-Then-

AMRAP 5:00

8/6 Cal Bike

3-5 Strict Pull Ups

10 Air Squats

Conditioning

Alice in Pains (AMRAP – Rounds and Reps)

Every 3:00 minutes for as long as possible complete:

From 0:00-3:00

2 Rounds:

10 Power Snatch (95/65lbs)

2 Muscle Ups

From 3:00-6:00

2 Rounds:

12 Power Snatch (95/65lbs)

4 Muscle Ups

From 6:00-9:00

2 Rounds:

14 Power Snatch (95/65lbs)

6 Muscle Ups
Continue to add 2 Power Snatches and 2 Muscle Ups every 3 minutes until failure.

Note: If you complete the work within a time window, you may continue to the next set of work.

Strength/Skill

Midline Finisher

3 Rounds

20 Russian Twists w/0-25lb plate

20 Ab-mat Sit Ups

:60 Plank

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Lat Smash 1:30

-Then-

20 Band Pull Aparts

10 Burpees over Bar

10 Empty Bar Alternating Forward Foot Split Jerks with a Pause in the receiving position

10 Burpees over Bar

20 Band Pull Aparts

Conditioning

Metcon (Weight)

Every 2 Minutes Until Failure

8 Burpee Box Jump Overs (30/24″)

1 Split Jerk @ 65%*

*Add 10lbs each round until failure. Beyond 80%, women add 5-10lbs per round.
Athletes get 1 “mulligan”. If you fail to complete a round, rest the entire next round and then restart in the following round. If you fail a second time, you are done.

You only get one attempt at the lift each round.

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Couch Streth 2:00/per side

-Then-

3 Rounds

8 Calorie Row

8 KB Taters

-Then-

2:00 4-Way Glute Activation Steps + 5 Air Squats

Strength/Skill

Back Squat (5 Rep Max)

Conditioning

Bench Press (5 Rep Max)

On a 10 Minute Clock

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

500m Row

-Then-

3 Rounds

10 Single Leg RDLs (Empty Bar)

5 Tempo Empty Bar Strict Press (3-Count Up & 3-Count Down)

-Then-

250m Row

Strength/Skill

1:30 T-Spine Stretch

-Then-

3 Wall Walks w/ :15 Pause at Top of Rep

-Then-

1-2 Kick Ups w/ Shoulder Taps

-Then-

EMOM 3 Minutes

5-25′ HS Walk

Conditioning

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 T-Spine mash on Foam Roller

2:00 4-way Banded Glute Activation Steps + 5 Air Squats

-Then-

AMRAP 5:00*

200m Row

5 Kip Swings

10 OHS with PVC Pipe

*Athletes may switch to Pull Ups and Empty Bar OHS after the 2nd Round.

Strength/Skill

Overhead Squat (Build to a heavy set of 3 from the floor.)

12 Minute Running Clock

Conditioning

Metcon (AMRAP – Reps)

AMRAP 7 Minutes

27 Chest to Bar Pull Ups

27 OHS (95/65)

21 Chest to Bar Pull Ups

21 OHS (95/65)

15 Chest to Bar Pull Ups

Max Rep OHS (95/65) in remaining time

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

12-10-8

Lunge Steps>Goblet Lunges>DB Front Rack Lunges

Light DB Strict Press>DB Push Press>DB Push Jerks

Lateral Burpees over DB (every round)

{Round 1 > Round 2 > Round 3}

Strength/Skill

Every 2 Minutes for 8 Minutes

1-4 Seated Strict Muscle Ups (Low rings)

Use a band as a modification to allow every athlete the ability to practice this drill.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes x 2

12 DB Push Jerks (50/35lbs)

25′ DB Ront Rack Lunge (50/35)

2 Burpee Muscle Ups

25′ DB Front Rack Lunge (50/35)

Rest 3:00 minutes between AMRAP’s. then pick up where you left off.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes x 2

12 DB Push Jerks (50/35lbs)

25′ DB Ront Rack Lunge (50/35)

2 Burpee Muscle Ups

25′ DB Front Rack Lunge (50/35)

Rest 3:00 minutes between AMRAP’s. then pick up where you left off.

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

6 Minutes on Machine

0:00 – 3:00 – Forever Pace

3:01 – 5:00 – Sustain Pace

5:01 – 6:00 – Reach

Strength/Skill

Split Jerk Warm Up

20 Band Pull Aparts (10 palms down, 10 palms up)

20 Plank Shoulder Taps (ASlowAP)

10 strict Presses

10 Push Press

5 Empty Bar Split Jerks (pause in the catch)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes

20/15 Calorie Row

1 Split Jerk

*Start at 50% of 1RM and add weight each round.
Bar is taken from the rack.

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

3:00 Row, Increase intensity each minute

-Then-

2:00 Couch Stretch

-Then-

40 Single Leg Glute Bridges

20 Russian Kettlebell Swings (53/35)

10 Jump Squats for Height

Strength/Skill

Back Squat (5 x 5 @ 97.5% 5RM from test week)

All sets are the same weight.

Rest 2-4 minutes between sets.

This is your last week of percentage work before your 5RM re-test. Keep weights the same across all 5 sets.

Conditioning

2 – 5 Rounds

20 Single Arm DB Rows AHAP (10 per side)

20 Hollow Rocks

Rest as needed between sets

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Strength/Skill

Conditioning

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

4 Minut Machine of Choice, performed as :50 moderate pace, :10 HARD

-Then-

4 Rounds

8 Empty Bar Power Snatch

8 Kip Swings

8 Ring Rows

Strength/Skill

BMU Skill Warm Up

5 BMU “First rep” kips, as singles

3 Kips + Knees up/Press Down

-Then-

EMOM 3 Minutes

1-3 Bar Muscle Ups or Kipping Pull Ups

Conditioning

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period