CrossFit Montgomery – CF
MURPHISH (AMRAP – Rounds and Reps)
3/6/9/12/15/18/21/24/27/…
Pull Ups
Push Ups
Air Squats
Sit Ups
200m Run
Rx is with Vest
50m is 1 Rep
Categories
Month: April 2022
Categories
WEEK 4, DAY 5
CrossFit Montgomery – CF
Warm-up
3 Rounds
– 1:00 Machine
– 15 Air Squats > 10 Single Dumbbell Goblet Squats > 5 Dumbbell Front Squats
– :30 HS Hold > 5 HS Negatives > 1 Set of HSPU (strict or kipping)
(R1>R2>R3)
Strength/Skill
4 Rounds
:45 Max Rep GHD Sit Ups
Rest 2-3 Minutes between sets*
*Enough to stagger athletes logistically
Conditioning
Metcon (Time)
20 Rounds
6 Dumbbell Front Squats (50/35s)
3 Strict HSPU
Categories
WEEK 4, DAY 4
CrossFit Montgomery – CF
Warm-up
2:00 Machine of Choice
2:00 of Banded Glute Activation
-Then-
2 Rounds
10 Banded Good Mornings
20 A-Frame Toe Touches
10 Calorie Row (Hard)
Strength/Skill
Deadlift (1 x 20 AHAP)
Should be pulling 3-5 reps with a target weight in mind for the set of 20.
Conditioning
10 down to 1, all with 2 Dumbbells:
– DB Curls
– DB Press
– RDL’s
10-10-10
9-9-9
8-8-8
etc.
Categories
WEEK 4, DAY 3
CrossFit Montgomery – CF
Warm-up
On a 7 Minute Clock
Run 400m
30 Jumping Lunges
20 Empty Bar Push Press
Max Freestanding HS Hold in Remaining Time
Conditioning
()
Categories
WEEK 4, DAY 2
CrossFit Montgomery – CF
Warm-up
1:00 Hanging Shoulder Opener
:30 Front Rack Elbow Pointers
1:00 Max Squat Hold w/Bar in Front Rack
-Then-
3 Rounds
250m Row
7 Hang Squat Cleans w/Empty Bar
5 Pause Ring Rows
Strength/Skill
Low Hang Power Clean (1 RM)
@ / below the knee
Technique to Heavy
Rest as Needed
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
250m Row
12 Pull Ups
250m Row
12 Hang Squat Cleans (115/75lbs)
30 Calories on the AAB may be subbed for the row.
Every 25m (3 cal) is one rep
Categories
WEEK 4, DAY 1
CrossFit Montgomery – CF
Warm-up
3:00 Moderate Machine
10 Scap Push Ups
10 Shoulder Swimmers
-Then-
20 Plate Ground to Overhead
20 Burpees to Plate
10 Plate Ground to Overhead
10 Burpee Box Jump Overs
Strength/Skill
Shoulder Press (Every :90 for 12 Minutes)
5 Strict Presses
Conditioning
Metcon (Time)
30 Power Snatches (75/55lbs)
10 Deficit HSPU (4/2″)
20 Burpee Box Jump Overs (24/20″)
10 Deficit HSPU (4/2″)
30/22 Calorie AAB
Categories
WEEK 3, DAY 5
CrossFit Montgomery – CF
Warm-up
2:00 Glute Activation Steps
-Then-
20 Banded Air Squats
10 Bar Facing Burpees
15 Jump Squats
10 Lateral Bar Burpees
10 Empty Bar Back Rack Jump Squats
10 Burpees to 12″ Target
Strength/Skill
Back Squat (Every 3 Minutes for 18 Minutes)
1 Back Squat @ 85%+
Start at 85% and add weight each set, going AHAP.
After each squat, perform 3 max height vertical leaps.
Conditioning
Metcon (AMRAP – Reps)
3 Rounds
1:00 Max Rep Burpees*
Rest 2:00
*R1: Bar Facing Burpees
R2: Burpees to 12″ Target
R3: Lateral Bar Burpees
Score is total reps.
Categories
WEEK 3, DAY 4
CrossFit Montgomery – CF
Warm-up
2 Rounds
3 Inchworms + Pushup
10 Kip Swings
:30s HS Hold
-Then-
AMRAP 6 Minutes
10 Burpees
20 Russian Kettlebell Swings
30 Double Unders/:30 Practice
Strength/Skill
Teams of 3, rotating rounds:
AMRAP 12 Minutes
1 HS Walk Attempt
Choose a distance between 5 and 50′ that can be repeated multiple times.
Athletes should team up by proficiency so that everyone is getting similar wark:rest.
Teams of athletes still learning to HS Walk should practice for :30 at a time.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP
10 Chest to Bar Pull Ups
20 KB Swings (24/16kg)
60 Double Unders
Categories
WEEK 3, DAY 3
CrossFit Montgomery – CF
Warm-up
2:00/Side Pigeon Stretch
1:/Side Twisted Cross
-Then-
Alternating EMOM 8:00
1. 7 Tall Box Jumps
2. 10 Banded Tricep Extensions
Strength/Skill
Deadlift (2 x 15)
Set 1: Moderate weight
Set 2: AHAP, similar or heavier than last week’s final set weight.
Note: Athletes may make intermediate jumps between set 1 and set 2 if needed(not needing to do 15 reps at those intermediate weights)
Conditioning
3 – 5 sets of your choice, for quality:
UPPER BODY (Pick 1)
– 20 Dumbbell Bench Presses, light enough for speed/pump focus
OR
– 6 to 15 Strict Ring Dips
MIDLINE (Pick 1)
– 10 to 20 Hip Extensions
OR
– :45s Copenhagen Hold per Leg
LOWER BODY
– 100m Forward Facing Sled Push or Drag (marching, not running)
Categories
WEEK 3, DAY 2
CrossFit Montgomery – CF
Warm-up
1:00 Leg Swings (Side to Side)
1:00 Leg Swings (Front to Back)
-Then-
Every 2:00 for 8:00
10 Calorie Row/100m Run*
10 Banded Good Mornings
*Alternate every round
Conditioning
Metcon (Time)
6 Rounds
Row 250/225m
Run 200m
Rest 3:00
Run Substitue: AAB .25 miles
Strength/Skill
Midline Work:
50 Weighted Sit Ups (20/15lbs)
50 Russian Twists (20/15llbs)
50 Weighted Sit Ups (20/15lbs)