Month: April 2022

Categories
Workouts

WEEK 3, DAY 1

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

300m Run

12 Medball Bear Hug Squats

50m Sled Push

200m Run

12 Medball Squat Cleans

50m Sled Push

100m Run

12 Wall Balls

50m Sled Push

Strength/Skill

Tempo Pull Power Cleans (2 Tempo Pull Power Cleans)

Compare to Thursday (4/7/2022)

Conditioning

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 12 Minutes

– Wallballs, AHAP

– 100m Empty Sled Sprint

– Rest
On go, athlete 1 begins max wallballs while athlete 2 sled pushes 100m, and while athlete 3 waits their turn. Once the sled pusher returns, athletes rotate in the order shown.

Athletes who can repeat sets of 20+ wallballs with the the standard (20/14lbs) ball should use a slightly heavier ball.

Score is total wallballs.

Categories
Workouts

WEEK 3, DAY 1

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

300m Run

12 Medball Bear Hug Squats

50m Sled Push

200m Run

12 Medball Squat Cleans

50m Sled Push

100m Run

12 Wall Balls

50m Sled Push

Strength/Skill

Tempo Pull Power Cleans (2 Tempo Pull Power Cleans)

Compare to Thursday (4/7/2022)

Conditioning

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 12 Minutes

– Wallballs, AHAP

– 100m Empty Sled Sprint

– Rest
On go, athlete 1 begins max wallballs while athlete 2 sled pushes 100m, and while athlete 3 waits their turn. Once the sled pusher returns, athletes rotate in the order shown.

Athletes who can repeat sets of 20+ wallballs with the the standard (20/14lbs) ball should use a slightly heavier ball.

Score is total wallballs.

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 12 Minutes

– Wallballs, AHAP

– 100m Empty Sled Sprint

– Rest
On go, athlete 1 begins max wallballs while athlete 2 sled pushes 100m, and while athlete 3 waits their turn. Once the sled pusher returns, athletes rotate in the order shown.

Athletes who can repeat sets of 20+ wallballs with the the standard (20/14lbs) ball should use a slightly heavier ball.

Score is total wallballs.

Categories
Workouts

WEEK 2, DAY 5

Announcements

NO 5:45 CLASS TODAY AND NO SATURDAY 10:00AM CLASS TOMORROW

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

20 A-Frame Toe Touches

20 Dead Bugs

1:00 Dead Hang from Pullup Bar

-Then-

Alternating EMOM 8:00

:50 Row

10 S-Arm DB Clean & Jerks

Strength/Skill

Hang Power Clean (1 HPC above Knee + 1 HPC below the Knee)

15 Minute Clock

Start around 50% and build if form looks good

Conditioning

Metcon (Time)

15 HSPU

45 Dumbbell Snatch (50/35lbs)

15 HSPU

45 Dumbbell Snatch (50/35lbs)

15 HSPU

Categories
Workouts

WEEK 2, DAY 5

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

20 A-Frame Toe Touches

20 Dead Bugs

1:00 Dead Hang from Pullup Bar

-Then-

Alternating EMOM 8:00

:50 Row

10 S-Arm DB Clean & Jerks

Strength/Skill

Hang Power Clean (1 HPC above Knee + 1 HPC below the Knee)

15 Minute Clock

Start around 50% and build if form looks good

Conditioning

Metcon (Time)

15 HSPU

45 Dumbbell Snatch (50/35lbs)

15 HSPU

45 Dumbbell Snatch (50/35lbs)

15 HSPU

Categories
Workouts

WEEK 2, DAY 4

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

1:00 Shoulder Swimmers

1:00 Banded Pull Aparts

1:00 Ankle Pumps

-Then-

6 Rounds Alternating Tabata (:20 work / :10 rest)

Burpee Box Jump Overs

Light DB Push Press

Strength/Skill

Shoulder Press (3-3-3-3 AHAP)

Conditioning

Metcon (Time)

AMRAP 15 Minutes

10 Burpee Box Jump Overs (24/20″)

Rest :30s
Score is your slowest single round

Pacing should be sustainable, but not slow.

Target is sub :60s per round

Categories
Workouts

WEEK 2, DAY 3

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

20 Spiderman Lunges

5 Inchworms + Pushup

-Then-

AMRAP 5:00

:10 Static Hold on Rings

3 Ring Dip Negatives

100m Run

Conditioning

Strength/Skill

GHD Sit-ups (5-30)

Set are for quality. Rest as needed

Metcon (AMRAP – Reps)

AMRAP 1:30 x 6

One repeatable set of Muscle Ups

Max Clean & Jerk (135/95lbs)

Rest 1:30
Score is total reps (MU’s + C&J)

Categories
Workouts

WEEK 2, DAY 2

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

800m jog

-Then-

10-8-6

Single leg RDL’s each side

Tempo Ring Rows (controlled pull and descent)

Strength/Skill

Deadlift (3 x 12)

Set 1: lighter warm up set

Set 2: Moderate-heavy

Set 3: AHAP; similar or heavier than last week’s final set weight

Conditioning

3-5 Rounds for Quality

20 Alt. DB Curls

20 Farmers Hold Lunge Steps

20 Russian Twists

*Goal is to complete the curls unbroken and move immediately into the lunges

Categories
Workouts

WEEK 2, DAY 1

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

With a Partner:

Complete 100 Calorie Row

Partner 1 – Rows 10 Cals

Partner 2 – Max Good For Yous (2 lunges + 1 squat)

*Partners alternate until 100 Calories are completed

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes with a Partner

80 Calorie Row

30 Front Squats @ 50% 1RM Clean

60 Calorie Row

20 Front Squats @ 60% 1RM Clean

40 Calorie Row

10 Front Squats @ 70% 1RM Clean
Partners complete work anyhow. One partner works while the other rests.

Bar is taken from the floor.

Categories
Workouts

WEEK 1, DAY 5

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Ankle Prep:

2 Rounds

10 Ankle Pumps per leg

20 Box Step Ups

-Then-

20 Box Jump Overs

300m Row

15 Burpees Over Rower

300 m Row

10 Burpee Box Jump Overs

Conditioning

April Drool’s Day (Time)

Rx

5 Rounds

21 Lateral Burpees Over Rower

21 Box Jump Overs (24/20″)

Row 600/500m

Scaled:

4 Rounds

21 Burpees

21 Box Jump Overs (20/16″)

Row 500/400m
32 Minute Time Cap

Categories
Workouts

WEEK 1, DAY 4

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 Pigeon Stretch/Side

-Then-

3 Rounds

12 S-Arm DB Squat Cleans (50/35lbs)

12 S-Arm DB Push Press

6 Ring Rows

Strength/Skill

Tempo Pull Power Cleans (3 Reps)

Every 2 Minutes for 12 Minutes

Conditioning

Metcon (AMRAP – Rounds and Reps)

In teams of 3 (waterfall style):

AMRAP 14 Minutes

1 Rope Climb

1 Clean & Jerk (175/120lbs)