Month: September 2022

CrossFit Montgomery – CF

Warm Up

AMRAP 5 Minutes (Steady Pace)

10 Jumping Lunges

5 Bar Facing Burpees

10 Med Ball Squat Cleans

5 Bar Facing Burpees

Strength/Skill

Compare to 8/4/2022

Bench Press (1 RM)

Conditioning

Conditioning ReTest (AMRAP – Reps)

40-30-20

Bar Facing Burpees

Wallballs (20/14lbs)

12 Minute Time Cap

Scaled

40-30-20

Bar Facing Burpees

Wallballs (14/10lbs)

Rx Burpee:  a “jump” is required on the burpee

Scaled Burpee: athletes may step over the bar.

Compare to 8/19/22

CrossFit Montgomery – CF

Warm Up

Straight through with partner

Run 300m together

50′ Synchro Walking Lunge Steps

20 Synchro Russian KBS

20 Ring Rows (each, alternate every 10)

20 Synchro KB Squats

Run 300m together

Conditioning

On a continuous 26 minute clock:

AMRAP 16 Minutes, alternating rounds with partner:

10/7 Calorie AAB

1 Rope Climb

10 Hang Power Snatches (100/70lbs)

then,

From 16:00-26:00

Find a 1 RM Snatch

A: AMRAP (AMRAP – Rounds and Reps)

B: Snatch (1 RM)

CrossFit Montgomery – CF

Warm Up

3 Steady Rounds:

12 DB Front Rack Lateral Squats

10 Push Ups

12 Jump Squats

10 Burpees

Strength/Skill

Squat Clean (Every :30 for 10 Minutes (20 reps)
1 Squat Clean)

Sets 1-5: all performed with Tempo Pull

Sets 6-16: build to a heavy but perfect clean (no tempo pull)

Sets 17-20: reduce weight and finish with 4 perfect reps

Metcon

Metcon (Time)

30-20-10

Calorie Row

Front Squat (135/95lbs)

*50′ HS Walk after each set (3 total)

Run equivalent: 300-250-200m

CrossFit Montgomery – CF

Warm Up

3 Steady Rounds:

12 DB Front Rack Lateral Squats

10 Push Ups

12 Jump Squats

10 Burpees

Strength/Skill

Squat Clean (Every :30 for 10 Minutes (20 reps)
1 Squat Clean)

Sets 1-5: all performed with Tempo Pull

Sets 6-16: build to a heavy but perfect clean (no tempo pull)

Sets 17-20: reduce weight and finish with 4 perfect reps

Metcon

Metcon (No Measure)

30-20-10

Calorie Row

Front Squat (135/95lbs)

*50′ HS Walk after each set (3 total)

Run equivalent: 300-250-200m

CrossFit Montgomery – CF

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Warm Up

2 Rounds

300m Run

8 Light DB Manmakers

Manmakeer = Push Up on DBs, Right Arm Row, Left Arm Row

10 Box Jump Overs

Strength/Skill

Movement Prep

Ring Dip

– 10 Push Ups

– 2x :10 Ring Support Hold

– 3-5 Ring Dip Negatives

– 1 set of Ring Dips

HSPU

– :20 HS Hold

– 3-5 HSPU Negatives

– 3-5 HSPU

Conditioning

The Grind Slide (AMRAP – Reps)

16 MINUTE AMRAP – CLIMBING LADDER

2 HSPU

8 BOX JUMP OVERS (24/20″)

2 RING DIPS

8 BOX JUMP OVERS (24/20″)

4 HSPU

8 BOX JUMP OVERS

4 RING DIPS

8 BOX JUMP OVERS

……….

CrossFit Montgomery – CF

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Warm-up

Run 400m

-Then 2 Steady Rounds-

12 Lunge + Twist (twist towards forward leg)

15 Unbroken Wallballs

:30 Dead Hang

Strength

Tempo Pull Squat Clean (EMOM 12 Minutes (12 Sets))

1 Tempo Pull Squat Clean

Start at no heavier than 50% of your 1 RM

Conditioning

AMRAP 6 Minutes (AMRAP – Rounds and Reps)

24/18 Calorie Row

then

AMRAP in remaining time

8 Chest to Bar Pull Ups

8 Thrusters (115/75lbs)

CrossFit Montgomery – CF

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Warm-up

AMRAP 7 Minutes

150m Row

10 Box Step Overs

12 Burpees

10 Hollow Rocks

Strength/Skill

Every Minute for 10 Minutes

1 “Fast” Set of HSPU

Consider the workout that follows when picking the amount of reps for this session.

Conditioning

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

30 Burpee Box Jump Overs (24/20″)

30 Toes to Bar

CrossFit Montgomery – CF

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Warm-up

2 Steady Rounds

20 S-Arm RBS (53/35lbs)

10 Dead Bugs

:30 Dead Hang from Pull Up Bar

5 Ring Dip Negatives

Strength

Deadlift (3/3/3)

Build to a smooth Deadlift single @ 80%

then,

EMOM 10 Minutes

2 Deadlifts @ 60% of 1RM

ALL REPS ARE DONE AS SINGLES. Deadlift to standing, return the bar to the ground under control, and then release your grip on the bar before beginning the next rep.

Conditioning

Choose one of the following and perform as an @2MOM Capacity building session.

AVOID: HSPU

CrossFit Montgomery – CF

Warm-up

20 A-Frame Toe Touches

-Then-

300m Row

10 Hang Muscle Snatch

250m Row

10 Hang Power Snatch

200m Row

10 Overhead Squats

Conditioning

Each 50m Row = 1 Rep

AMRAP 24 Minutes (AMRAP – Rounds and Reps)

500/450m Row

5 Snatches @ 70%

500/450m Row

4 Snatches @ 70%

500/450m Row

3 Snatches @ 70%

Snatches may be power or squat (choose your weakness).

CrossFit Montgomery – CF

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Warm-up

3 Rounds:

200m Run

10 Pause Air Squats

5 Hang Clean and Jerks*

*Start with light weight and build each round

Strength

Bench Press (5 reps AHAP)

Goal for all sets to be HEAVY (80%+ of 1RM)

Conditioning

Metcon (Time)

80 Air Squats

400m Run

12 Clean and Jerks (185/125lbs)