Month: August 2022

CrossFit Montgomery – CF

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Warm-up

2:00 Squat Hold

-Then-

Alternating EMOM 9 Minutes, 3 each (R1>R2>R3)

– :45 of Burpees > Push Ups > Ring Rows

– :45 of Air Squats > Empty Bar Front Squat > Hang Squat Cleans

– Run 200m

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

50 Unbroken WallBalls*

Run 400m

10 Burpee Pull Ups

Banded Ankle Distraction, 1-2 Minutes per side

Strength/Skill

Bench Press (1 RM)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Teams of 4

AMRAP 16 Minutes

200m Run

10 Pistols (alternating)
Waterfall style, once Partner 1 finishes the 200m Run, next person starts

CrossFit Montgomery – CF

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Warm-up

Straight Through

2:00 Machine

20 Front Rack Walking Lunges w/empty bar

2:00 Machine

20 Duck Walk Steps

2:00 Glute Activation

Strength/Skill

Front Squat (1 RM)

Conditioning

Metcon (Time)

30 Deadlifts (95/65lbs)

30 Hang Power Snatches (95/65lbs)

30 OHS (95/65lbs)

30 Bar Facing Burpees

CrossFit Montgomery – CF

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Warm-up

400m Run

-Then-

4 Rounds:

6 Plank Transitions

8 Ring Rows

8/6 Calories AAB

Strength/Skill

A: 3 MINUTES – STRICT PULLUPS (AMRAP – Reps)

REST 4:00 MINUTES

B: 3 MINUTES – PUSHUPS (AMRAP – Reps)

Conditioning

The Death March (Time)

1 Mile Carry with Back Rack (135/95lbs)
Put a pad on the bar (foam, towel, etc.)