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Workouts

WEEK 4, DAY 3

CrossFit Montgomery – CF

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Warm-up

2 Rounds

10 Scap Push Ups

10 Box Step Downs

10 Scap Pull Ups

-Then-

AMRAP 5 Minutes

5 Ground to Overhead with Plate

10 Ring Rows

100m Run with Plate

Strength/Skill

EMOM 10 Minutes, alternating movements:

– 12 Banded Strict Pull Ups

– 12 Push Ups

A: Pull-ups

B: Push-ups

Conditioning

Metcon (Time)

50 Burpee Box Jump Overs (24/20″ plus 45# plate on box)

500m Run w/ 45lbs plate

25 Burpee Box Jump Overs (24/20″)

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Workouts

WEEK 4, DAY 2

CrossFit Montgomery – CF

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Warm-up

T-Spine Smash on foam roller 2:00

Lat Smash 1:30/side

-Then-

Alternating EMOM 6:00

– Burpee Pull Ups

– 15 Empty Bar Thrusters

Strength/Skill

Squat Clean and Split Jerk (3/2/1/3/2/1/3/2/1)

3 reps @ 70%

2 reps @ 75%

1 rep @ 80%



3 reps @ 75%

2 reps @ 80%

1 rep @ 85%



3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

Drop and reset between reps. Rest 2-4 minutes between sets.

Goal is for all sets to be slightly heavier than last week.

Conditioning

Pick 1 of the following skills and practice as an EMOM for 10 Minutes:

– 5-30′ HS Walk

– :05-:10 L-Sit Hold

– 1-3 Strict Muscle Ups

– 1-2 Rope Climbs

– 5-40 Double Unders

– :20 Squat Hold (mobility focus)

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Workouts

WEEK 4, DAY 1

CrossFit Montgomery – CF

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Warm-up

3:00 Row

12 Single KB RDL’s

12 Russian KBS

2:00 Row (slightly faster than 3 minute pace)

10 Single KB RDL

10 Russian KBS

1:00 Row (slightly faster than 2 minute pace)

8 Single KB RDL

8 Russian KBS

Conditioning

5k Row (Time)

Max Effort 5k Row

Competitor Extra

Metcon (AMRAP – Reps)

3 Sets

Max Rep Bench Press @ 60% of 1RM
Rest 4:00 between sets

Score is total reps from all sets

Categories
Workouts

WEEK 3, DAY 5

CrossFit Montgomery – CF

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Warm-up

.62 Miles on AAB

-Then-

Alternating EMOM 6:00

– 4 Empty Bar Squat Cleand and Split Jerk

– Run 150m*

*Increase intensity each round

Strength/Skill

Squat Clean and Split Jerk (3/2/1/3/2/1/3/2/1)

3 reps @ 67.5%

2 reps @ 72.5%

1 rep @ 77.5%



3 reps @ 72.5%

2 reps @ 77.5%

1 rep @ 82.5%



3 reps @ 77.5%

2 reps @ 82.5%

1 rep @ 87.5%

Drop and reset between reps. Rest 2-4 minutes between sets.

Goal is for all sets to be slightly heavier than last week.

Conditioning

Pick 1 of the following skills and practice as an EMOM for 10 Minutes:

– 5-30′ HS Walk

– :05-:10 L-Sit Hold

– 1-3 Strict Muscle Ups

– 1-2 Rope Climbs

– 5-40 Double Unders

– :20 Squat Hold (mobility focus)

Categories
Workouts

WEEK 3, DAY 4

CrossFit Montgomery – CF

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Warm-up

Steady 10 Minutes

8 Spiderman Lunges

6 Box Jump Overs, step down

8 Wallballs (lighter than workout)

400m Row/Run

Goal is 10 continuous minutes of movement, increasing machine pace each round.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

10 Wallballs (20/14lbs to 10/9′)

8 Box Jump Overs (24/20″)

8 Burpees to 6″ Target