Month: July 2022

CrossFit Montgomery – CF

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Warm-up

AMRAP 6 Minutes

10/7 Calorie AAB (increas intensity)

:20 Dead Hang

10 Hollow Rocks

:20 Plank Transitions

Strength/Skill

3 Rounds

1:00 Max Rep Banded Strict Pull Ups

:30 Rest

1:00 Max Rep Push Ups

:30 Rest

A: Metcon (AMRAP – Reps)

Max Rep Banded Strict Pull Ups
Use a band that allow for FAST reps. Athletes may start with a lighter band and increase band and increase band thickness as needed.

B: Metcon (AMRAP – Reps)

Max Rep Push Ups

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP for 16:00

Teams of 6

10/7 AAB calories

CrossFit Montgomery – CF

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Warm-up

AMRAP 6 Minutes

10/7 Calorie AAB (increas intensity)

:20 Dead Hang

10 Hollow Rocks

:20 Plank Transitions

Strength/Skill

3 Rounds

1:00 Max Rep Banded Strict Pull Ups

:30 Rest

1:00 Max Rep Push Ups

:30 Rest

A: Metcon (AMRAP – Reps)

Max Rep Banded Strict Pull Ups
Use a band that allow for FAST reps. Athletes may start with a lighter band and increase band and increase band thickness as needed.

B: Metcon (AMRAP – Reps)

Max Rep Push Ups

Conditioning

Metcon (AMRAP – Rounds)

Every 3 Minutes for 5 Rounds

AAB for 10/7 Calories or :30 Seconds (whichever comes first)

CrossFit Montgomery – CF

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Warm-up

AMRAP 6 Minutes

10/7 Calorie AAB (increas intensity)

:20 Dead Hang

10 Hollow Rocks

:20 Plank Transitions

Strength/Skill

3 Rounds

1:00 Max Rep Banded Strict Pull Ups

:30 Rest

1:00 Max Rep Push Ups

:30 Rest

A: Metcon (AMRAP – Reps)

Max Rep Banded Strict Pull Ups
Use a band that allow for FAST reps. Athletes may start with a lighter band and increase band and increase band thickness as needed.

B: Metcon (AMRAP – Reps)

Max Rep Push Ups

Conditioning

Metcon (AMRAP – Rounds)

AMRAP 16 Minutes (Teams of 6)

10/7 Calories AAB

CrossFit Montgomery – CF

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Warm-up

4 Rounds:

200m Run

10 Jumping Lunges

8 Empty Bar Jump Squats

Strength/Skill

Back Squat (5-3-3-2-2-1)

Within -1:00 minute after each set, perform 3 weighted vertical jumps for max power.

Hold two light DBs (10-25lbs) at your side and jump upward as explosively as possible, landing softly.

Goal: both singles are in the 90-100%+ range (may go for 1RM if it feels good).

Conditioning

5-10 minute cool down walk

then,

Pick 1-4

– Pigeon Pose, 2:00/side

– Couch Stretch, 2:00/side

– Saddle Pose, 2:00

– Dragon Pose, 2:00/side

then,

Foam Roll Quads, Glute, Hamstrings

CrossFit Montgomery – CF

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Warm-up

4:00 Row (increasing speed every minute)

-Then-

:30 Hollow Hold

15 Empty Bar Push Press

:30 Superman Hold

15 Empty Bar Push Press

:30 Active Hang from Pullup Bar

Strength/Skill

Every 4 Minutes for 12 Minutes

1 Max Set of Bar Muscle Ups

Every 2 Minutes for 12 Minutes

1-4 Bar Muscle Ups

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 1:30 x 5

150m Row

8 Push Presses (95/65lbs)

Rest 1:30
Pick up where you left off each round.

CrossFit Montgomery – CF

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Warm-up

20 A-Frame Toe Touches

5 Inchworms + a Pushup

-Then-

AMRAP 5 Minutes

Climb the ladder by 1 Shuttle Run

1 Shuttle Run (25′ down and back)

3 Burpees

2 Shutlle Runs

3 Burpees

3/3, 4/3, 5/3, etc.

Strength/Skill

3 Rounds

1:00 Max Rep Ring Rows

1:00 Rest

1:00 Max Stict Ring Dips

1:00 Rest

A: Metcon (AMRAP – Reps)

Max Rep Ring Rows

B: Metcon (AMRAP – Reps)

Max Strict Ring Dips

Conditioning

Metcon (AMRAP – Reps)

AMRAP 15 Minutes

Climb the ladder*

2 Shuttle Runs

3 Wall Walks

4 Shuttle Runs

3 Wall Walks

6 Shuttle Runs

3 Wall Walks

8/3, 10/3, 12/3, etc.
*Continue to climb adding 2 shuttle rus every round. 1 Shuttle Run = 50ft.

CrossFit Montgomery – CF

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Warm-up

On a 3 minute clock, accumulate Max time in the bottom of a Front Squat with a full grip on the bar

-Then-

Run 100m

7 Empty Bar Thrusters

Run 100m

7 Empty Bar Thrusters

Run 100m

7 Empty Bar Thrusters

Run 100m

Strength/Skill

Tempo Front Squat (2 Reps)

For 15 Minutes, practice:

2 Tempo Front Squats

Start very light and add weight each set.

Conditioning

Metcon (Time)

12 Thrusters (95/65lbs)

400m Run

14 Thrusters

400m Run

16 Thrusters

400m Run

18 Thrusters

CrossFit Montgomery – CF

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Warm-up

1:00 per arm Banded Shoulder Distraction

-Then-

AMRAP 5 Minutes

10/8 Calorie Row

10 Alt. Hang DB Snatches (to the floor after round 1)

5 Push Ups

Strength/Skill

3 Rounds

1:00 Max Rep Banded Strict Pull Ups

1:00 Rest

1:00 Max Rep Push Ups

1:00 Rest

Ideally we are looking for 20+ reps per movement per interval.

A: Metcon (AMRAP – Reps)

Max Rep Banded Strict Pull Ups

B: Metcon (AMRAP – Reps)

Max Rep Push Ups

Conditioning

Metcon (Time)

3 Rounds:

18 Alternating DB Snatches (70/50lbs)

18/14 Calorie Row

CrossFit Montgomery – CF

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Warm-up

Row, Bike, or Jog for 4:00

Then,

4-way Banded Glute Activation Steps, 20 per

direction + 10 Air Squats Every 20 steps

Then

2 rounds of:

10 Light weighted Cossack Squats

20 Russian KB Swings

10 Jump Squats (First round can be Air Squats)

:20 Hanging L-Sit Hold

Strength/Skill

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

Within -1:00 minute after each set, perform seated box jumps for maximal power. Sit on a box at approximately parallel and jump to a higher box.

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

Conditioning

5-10 minute cool down walk

then,

Pick 1-4

– Pigeon Pose, 2:00/side

– Couch Stretch, 2:00/side

– Saddle Pose, 2:00

– Dragon Pose, 2:00/side

then,

Foam Roll Quads, Glute, Hamstrings

CrossFit Montgomery – CF

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Warm-up

Conditioning

Metcon (Time)

15 Burpee Box Jump Overs

40 DB Shoulder to Overhead

15 Burpee Box Jump Overs

30 DB Shoulder to Overhead

15 Burpee Box Jump Overs

20 DB Shoulder to Overhead

15 Burpee Box Jump Overs

10 DB Shoulder to Overhead