Month: March 2022

Announcements

*******************************************************
There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
******************************************************

CrossFit Montgomery – CF

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Warm-up

3:00 Machine of Choice

-Then-

Alt. E1 – 10 Empty Bar Clean and Press

2 – 15 Wall Balls Unbroken

3 – 50 Double Unders or :30 Practice

Strength/Skill

Split Jerk (EMOM 10 Minutes)

1 Power Clean + Split Jerk (70-80%)

Conditioning

Metcon (Time)

6 Rounds:

15 Wall Balls (20/14lbs)

30 Double Unders

Announcements

*******************************************************
There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
******************************************************

CrossFit Montgomery – CF

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Warm-up

3 Steady Rounds

12 DB Front Rack Lateral Squats

10 Hanging Knee Raises

12 Jump Squats

100′ Odd Object Carry (lighter than workout)

Strength/Skill

Paused Front Squat (Build to a Heavy )

On a 9 Minute Clock:

*3 Second pause at bottom of squat

Bar taken from the rack

Conditioning

Metcon (Time)

Alternating full rounds with a partner

20 Rounds

8 Toes to Bar

200′ Odd Object Carry
Odd Object Options:

Sandbag: 100/70 (or less)

Plate: 55/45lbs

KB/DB: 70s/50s

Announcements

*******************************************************
There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
******************************************************

CrossFit Montgomery – CF

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Warm-up

On a 9 Minute Clock

2 Rounds

20 Duck Walk Steps

12 Empty Bar Pause OH Squats

10 Ring Rows

200m Row

After that, with the remaining time, Max Duration Chin over Bar Hold

Conditioning

Metcon (Weight)

AMRAP 24 Minutes

2 Rope Climbs

20/16 Calorie Row

1 Squat Snatch*

Rest 1:00

*Bar should start between 60-70%, athletes can add weight every round.

Score is heaviest successful squat snatch

Announcements

*******************************************************
There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
******************************************************

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

20 A-Frame Toe Touches

20 Scap Push Ups

-Then-

AMRAP 4 Minutes

10 Russian Kettlebell Swings (24/16kg)

8 Lateral Burpees over KB

:20 HS Hold

Strength/Skill

Metcon (Distance)

AMRAP 8 Minutes

30′ Handstand Walk*

Rest as needed

*Proficient athletes pirouette at 15′
For less proficient athletes:

EMOM 8 Minutes (Choose from below)

:30 Handstand walk practice

:30 Walk in to wall

3-5 Wall Walks

:30 Handstand Hold + Weights Shift

Conditioning

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

18 Sumo Deadlift High Pull (75/55lbs)

10 Lateral Bar Burpees

Rest 2:00 Minutes

AMRAP 4 Minutes

15 Sumo Deadlift High Pull (75/55lbs)

8 Lateral Bar Burpees

Rest 2:00 Minutes

AMRAP 3 Minutes

12 Sumo Deadlift High Pull (75/55lbs)

6 Lateral Bar Burpees

Announcements

*******************************************************
There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
******************************************************

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

20 A-Frame Toe Touches

20 Scap Push Ups

-Then-

AMRAP 4 Minutes

10 Russian Kettlebell Swings (24/16kg)

8 Lateral Burpees over KB

:20 HS Hold

Strength/Skill

Metcon (Distance)

AMRAP 8 Minutes

30′ Handstand Walk*

Rest as needed

*Proficient athletes pirouette at 15′
For less proficient athletes:

EMOM 8 Minutes (Choose from below)

:30 Handstand walk practice

:30 Walk in to wall

3-5 Wall Walks

:30 Handstand Hold + Weights Shift

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

18 Sumo Deadlift High Pull (75/55lbs)

10 Lateral Bar Burpees

Rest 2:00 Minutes

AMRAP 4 Minutes

15 Sumo Deadlift High Pull (75/55lbs)

8 Lateral Bar Burpees

Rest 2:00 Minutes

AMRAP 3 Minutes

12 Sumo Deadlift High Pull (75/55lbs)

6 Lateral Bar Burpees

Announcements

*******************************************************
There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
******************************************************

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 Row

20 Barbell Good Mornings

1:00 Row

20 Barbell Back Squats

1:00 Row

20 Romanian Deadlifts

-Then-

2:00 COUCH STRETCH

-Then-

10-8-6-4-2 Deadlifts (Rest 60 Seconds between sets)

Note: Start Light & build to moderately heavy load; heavier than working 22.2 weight, but no higher than 75% of your 1 RM)

-Then-

2-4-6 at Game pace

Deadlifts

Bar Facing Burpees

Conditioning

CrossFit Games Open 22.2 Rx (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155lbs)

Bar-facing Burpees

Time cap: 10 Minutes

CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (Reps for Time)

Deadlifts (135/95lbs)

Bar-facing Burpees

Time cap: 10 Minutes
May step over the bar on burpees

CrossFit Games Open 22.2 Rx (Masters 55+) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (Reps for Time)

Deadlifts (185/125lbs)

Bar-facing Burpees

Time cap: 10 Minutes

CrossFit Games Open 22.2 Scaled (Masters 55+) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (Reps for Time)

Deadlifts (115/85lbs)

Bar-facing Burpees

Time cap: 10 Minutes
May step over the bar on burpees

Announcements

*******************************************************
There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
******************************************************

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 ROW

2:00 COUCH STRETCH

Conditioning

CrossFit Games Open 22.2 Rx (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155lbs)

Bar-facing Burpees

Time cap: 10 Minutes

CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (Reps for Time)

Deadlifts (135/95lbs)

Bar-facing Burpees

Time cap: 10 Minutes
May step over the bar on burpees

CrossFit Games Open 22.2 Rx (Masters 55+) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (Reps for Time)

Deadlifts (185/125lbs)

Bar-facing Burpees

Time cap: 10 Minutes

CrossFit Games Open 22.2 Scaled (Masters 55+) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (Reps for Time)

Deadlifts (115/85lbs)

Bar-facing Burpees

Time cap: 10 Minutes
May step over the bar on burpees

Announcements

*******************************************************
There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
******************************************************

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

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

-Then-

21-15-9

Calorie Row

PVC/Very Light DB Thrusters

Strength/Skill

Back Squat (at 60% of 1 RM)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

7 Calorie Row

7 Thrusters (65/45lbs)

Announcements

*******************************************************
There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
******************************************************

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Prayer Stretch 2:00 per side

-Then-

3 Rounds

10 Box Step Ups with Light DB

10 Alternating DB Hang DB Snatch

10 PVC OH Squats

Strength/Skill

4 Sets:

3 Shallow Kips (tight and fast)

3 Big Kips (Elevation is the goal)

1-3 Bar Muscle Ups

Rest as needed between

Conditioning

Metcon (AMRAP – Rounds and Reps)

On a 9 Minute Clock:

60 Single DB Box Step Ups (50/35lbs) (24/20″)

Then,

AMRAP in remaining time:

6 Overhead Squats (115/75lbs)

3 Bar Muscle Ups

Announcements

*******************************************************
There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
******************************************************

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Strength/Skill

Conditioning