CrossFit Montgomery – CF
Warm-up
2:00 Minutes on Machine
20 In Place Back Rack Hold Steps (practice)
8 Front Squats
8 Deadlifts
10 Kip Swings
10 Ring Rows
Sled Push
GAMES WEEK
BACK NINE (Time)
Rx+:
30 In Place Back Rack Hold Steps*
2 Front Squats (275/185lbs)
3 Deadlifts (365/255lbs)
2 Front Squats (275/185lbs)
30 In Place Back Rack Hold Steps*
*Back Rack Hold @ 90-100% of Back Squat 1RM
Rx:
30 In Place Back Rack Hold Steps*
2 Front Squats (185/125lbs)
3 Deadlifts (275/185lbs)
2 Front Squats (185/125lbs)
30 In Place Back Rack Hold Steps*
*Back Rack Hold @ 90-100% of Back Squat 1RM
Scaled:
30 In Place Back Rack Hold Steps*
5 Front Squats
10 Deadlifts
5 Front Squats
30 In Place Back Rack Hold Steps*
*Back Rack Hold AHAP
Front Squat and Deadlift: AHAP-challenging but safe.
Back Rack in Place March for 30 total steps where the standard is that the marching foot leaves the ground slightly.
Front Squats: athletes may clean the first rep
Deadlifts: must be done as singles
THE ALPACA (Time)
Rx+:
126-Ft Sled Push
1 Legless Rope Climb*
20 KB or DB Clean & Jerks
42-Ft Sled Push
1 Legless Rope Climb*
15 KB or DB Clean & Jerks
42-Ft Sled Push
1 Legless Rope Climb*
10 KB or DB Clean & Jerks
42-Ft Sled Push
*L-Sit Rope Climb (No legs up or down
KBs: 24s/20s
Sled: Moderate-Heavy
Rx:
126-Ft Sled Push
1 Rope Climb
20 KB or DB Clean & Jerks
42-Ft Sled Push
1 Rope Climb
15 KB or DB Clean & Jerks
42-Ft Sled Push
1 Rope Climb
10 KB or DB Clean & Jerks
42-Ft Sled Push
KBs: 20s/16s
Sled: Moderate-Heavy
Scaled:
126-Ft Sled Push
1 Rope Climb or Supine to Stand Climb
20 KB or DB Clean & Jerks
42-Ft Sled Push
1 Rope Climb or Supine to Stand Climb
15 KB or DB Clean & Jerks
42-Ft Sled Push
1 Rope Climb or Supine to Stand Climb
10 KB or DB Clean & Jerks
42-Ft Sled Push
KBs: heavy
Sled: moderate-heavy