Month: June 2022

CrossFit Montgomery – CF

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Warm-up

2:00 Band Pull Aparts

-Then-

Run 400m

20 Ring Rows

20 KB Sumo Deadlift High Pulls

20 Air Squats

Run 400m

20 Push Ups

20 KB Swings

20 Goblet Squats

Conditioning

Pennies (Time)

Rx+:

6 Squat Cleans (225/155lbs)

6 Muscle Ups (ring)

Run 400m

6 Squat Cleans (225/155lbs)

6 Muscle Ups (ring)

Run 400m

6 Squat Cleans (225/155lbs)

6 Muscle Ups (ring)

Run 400m

6 Squat Cleans (225/155lbs)

6 Muscle Ups (ring)

Rx: (Intermediate)

6 Squat Cleans (185/125lbs)

4 Muscle Ups (bar)

Run 400m

6 Squat Cleans (185/125lbs)

4 Muscle Ups (bar)

Run 400m

6 Squat Cleans (185/125lbs)

4 Muscle Ups (bar)

Run 400m

6 Squat Cleans (185/125lbs)

4 Muscle Ups (bar)

Scaled: (beginner)

6 Heavy Cleans

6 Burpee Pull-Ups

Run 200-400m

6 Heavy Cleans

6 Burpee Pull-Ups

Run 200-400m

6 Heavy Cleans

6 Burpee Pull-Ups

Run 200-400m

6 Heavy Cleans

6 Burpee Pull-Ups

CrossFit Montgomery – CF

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Warm-up

3 Rounds Waterfall Style (team of 4)

200m Row

100m Empty Sled Push

*Resting partners sit in the bottom of a squat

Conditioning

Metcon (Distance)

AMRAP 30 Minutes

Teams of 4

– 200m Empty Sled Push/Run

– Row for Distance

– Rest

– Rest
One athlete performs a 200m empty sled push while 1 athlete rosw and the other 2 rest. Once the sled push is complete, athletes rotate in the line, so athletes should have a 1:1 work:rest.

Score is the team’s cumulative distance rowed.

CrossFit Montgomery – CF

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Warm-up

2:00 4-Way Banded Glute Activation, 20 steps per direction, 5 squats after each direction

-Then-

5:00 minute clock

Row 500m

20 Front Squats with Empty Bar

Freestanding HS Practice in remaining time

Strength/Skill

Paused Front Squat (1 Rep EMOM for 12 Minutes)

2 Second Pause in the bottom.

Start around 60% and add weight each round.

Conditioning

Metcon (Time)

3 Rounds

20 HSPU

30 Wallballs (20/14lbs)(10’/9′)

CrossFit Montgomery – CF

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Warm-up

12 Shoulder Swimmers

12 Scorpions

-Then-

5 Rounds

6 S-Arm Devils Press

6/4 Calorie AAB

Strength/Skill

Metcon (Time)

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

Push Ups*

Strict Pull Ups**

10 Minute Cap

*Athletes comfortable with sets of 10 push ups should add a deficit of 1-4″.

**Athletes comfortable with sets of 10 strict pull ups should perform strict chest to bar.
,

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

6 Devils Presses (50/35lbs)

10/7 Calories AAB
If the Rower is used as a scale then (14/10 Caloires)

CrossFit Montgomery – CF

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Warm-up

20 Slow Glute Bridges

20 Psoas Activators with Glute Band

-Then-

12-9-6

Back Rack Hinge Squats

Shoulder Taps (from Handstand or Plank)

2x Double Unders

Strength/Skill

Back Squat (5-5-5-3-3-2)

Within -1:00 minute after each set, perform 1 “Peak Wattage” AAB sprint. Goal is to ramp the bike up to the maximal wattage you can attain, and then immediately stop. This should take :05-:10 at most (do not exceed :10)

Post Squat Cool Down: Walk or bike slowly for 10 minutes, then foam roll legs.

Conditioning

Mandatory Cool Down Walk (5-10 minutes after final set)

-Then-

Foam Roll or mash Quads, Glutes, Hamstrings

Then, pick 1-3:

– Couch Stretch 2:00/side

– Pigeon Pose 2:00/side

– Seated Forward Fold 2:00

– Other Individual Mobility/Recovery Protocol

CrossFit Montgomery – CF

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Warm-up

3:00 AAB

20 Spiderman Lunges

5 Inchworms + Pushups

Run 400m

Conditioning

Test (AAB & Run w/weight) (Time)

Every 4 Minutes for 28 Minutes (7 Rounds)

AAB (.31/.25miles)

Run 200m w/ 50/35lb DB, KB, plate, or sandbag

Rest remainder of each interval
Score: Total Time worked each interval

CrossFit Montgomery – CF

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Warm-up

3:00 AAB

20 Spiderman Lunges

5 Inchworms + Pushups

Run 400m

Conditioning

Test (AAB & Run w/weight) (Time)

Every 4 Minutes for 28 Minutes (7 Rounds)

AAB (.31/.25miles)

Run 200m w/ 50/35lb DB, KB, plate, or sandbag

Rest remainder of each interval

CrossFit Montgomery – CF

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Warm-up

Twisted Cross 1:00 per Side

-Then-

AMRAP 5:00

Row 500m

4 Wall Walks

Max Rep Burpees in time remaining

Strength/Skill

Push Press (1 RM)

Conditioning

Metcon (Time)

9 – 18 – 27

Burpee Box Jump Overs (24/20″)

Thruster (95/65lbs)

CrossFit Montgomery – CF

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Warm-up

All squat movements done with band around knees (glute activation)

2:00 AAB

20 Air Squats

1:30 AAB

15 Back Squats (light)

1:00 AAB

10 Back Squats (light, but slightly heavier)

Strength/Skill

Back Squat (1 RM)

This is your test for next Phase’s High CNS lift.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

10 Power Snatches (75/55lbs)

8 Pistols (total)

CrossFit Montgomery – CF

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Warm-up

200m Walk Increasing Pace

400m Jog – Slow

400m Jog – Increasing Pace every 100m

Roll out arches/Floss Ankles

20 Leg Swings per leg

Strength/Skill

A: Pull-ups (16 Banded Strict Pull Ups)

Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.

B: Push-ups (16 Reps)

Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 4 sets of 16 fast reps may add a deficit.

Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run