Month: September 2022

1:30 Band Pull Aparts

1:30 Glute Activation Steps and Squats

-Then-

AMRAP 6 Minutes

30 Single / Double Unders

10 S-Arm DB Hang Clusters (5 per arm)

100m Run

Strength

Tempo Pull Squat Clean (Every 1:30 for 10 Sets)

2 Tempo Pull Squat Cleans

Drop and reset between reps

Start at no heavier than 50% of your 1 RM

Conditioning

Metcon (Time)

10-15-20-25

Dumbbell Thrusters (50s/35s)

x3 Double Unders (30-45-60-75)

Workouts

WEEK 5, DAY 2

Post author By CrossFitMGM
Post date September 12, 2022

CrossFit Montgomery – CF

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Warm-up

6:00 Row Increasing Speed Every 2:00

With Light Weight:

10 Ground to Knee Deadlifts

10 Knee to Hip Deadlifts

10 Deadlifts

Strength

Deadlift (3/3/3)

Build to a Heavy Deadlift Single between 85-95%

then

3 x 3 @ 87.5-92.5% of 1RM (just obtained)

Rest 3-4 Minutes

ALL REPS ARE DONE AS SINGLES

Within ~1:00 after each set, perform 3 seated box jumps for maximal power. Sit on a box at approximately parallel and jump to a taller box for maximal eplosiveness.

Conditioning

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

Every 2 Minutes for 5 Sets, perform 1 smooth set of:

Strict Banded Pull Ups (10-15 reps)

Push Ups (10-25 reps)

Ab Mat or GHD Sit Ups (10-25 reps)

1:00 Weakest Machine

Athletes wishing to perform higher skill movements such as muscle ups or kipping variations must consult with a coach first.

AVOID: Ring Dips

Workouts

WEEK 5, DAY 1

Post author By CrossFitMGM
Post date September 11, 2022

CrossFit Montgomery – CF

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Warm-up

2 Rounds:

12 Spiderman Lunges

20 Leg Swings

-Then-

Straight Through

200m Run

.30 AAB

100m Run

.20 AAB

100m Run

.30 AAB

200m Run

Conditioning

Metcon (Time)

On a 30 Minute Clock:

0:00-15:00

Every 5 Minutes Perform:

400m Run

.62miles/.56miles AAB

15:00-30:00

.62miles/.56miles AAB

400m Run

Workouts

WEEK 5, DAY 1

Post author By CrossFitMGM
Post date September 11, 2022

CrossFit Montgomery – CF

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Warm-up

2 Rounds:

12 Spiderman Lunges

20 Leg Swings

-Then-

Straight Through

200m Run

.30 AAB

100m Run

.20 AAB

100m Run

.30 AAB

200m Run

Conditioning

Metcon (Time)

On a 30 Minute Clock:

0:00-15:00

Every 5 Minutes Perform:

400m Run

.62miles/.56miles

15:00-30:00

.62miles/.56miles

400m Run
Score is total working time in each round.

Workouts

WEEK 4, DAY 5

Post author By CrossFitMGM
Post date September 8, 2022

CrossFit Montgomery – CF

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Warm-up

10 Burpees

20 Aframe Toe Touches

Then:

AMRAP 5 Minutes

3 “Pig Flips”, building in weight

100m Run

50m Farmer’s Carry/Sandbag Carry

*Pig Flip: 1 rep = 1 deadlift + 1

hang power clean + 1 jerk

*Alternate rounds between

farmer’s carrying and sandbag

GAMES WEEK

The Capitol (Time)

Rx+:

15 Pig Flips* (205/135lbs)

2-Mile Run

200m Farmer’s Carry (70s/50s)

100m Sandbag Carry (150/100lbs)

30 Sandbag Bear Hug Step Ups (150/100lbs) to 12″

Rx:

15 Pig Flips* (155/105lbs)

2-Mile Run

200m Farmer’s Carry (70s/50s)

100m Sandbag Carry (100/70lbs)

30 Sandbag Bear Hug Step Ups (100/70lbs) to 12″

Scaled:

15 Pig Flips* (Heavy lbs)

1-Mile Run

200m Farmer’s Carry (50s/35s)

100m Sandbag Carry (70/50lbs)

30 Weighted Step Ups to 12″

*Pig Flip: 1 rep = 1 Deadlift + 1 Hang Power Clean + 1 Jerk

Workouts

WEEK 4, DAY 4

Post author By CrossFitMGM
Post date September 7, 2022

CrossFit Montgomery – CF

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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

Workouts

WEEK 4,DAY 3

Post author By CrossFitMGM
Post date September 6, 2022

CrossFit Montgomery – CF

Warm-up

3 Rounds:

1:00 Bike

10 Kip Swings

200m Run

10 Hollow Rocks

GAMES WEEK

BIKE TO WORK (Time)

Rx+:

75 toes-to-bars

3-mile bike

75 chest-to-bar pull-ups

1.5-mile run

Rx:

50 toes-to-bars 3-mile bike

50 chest-to-bar or chin over bar pull-ups 1.5-mile run

Scaled:

50 hanging knee raises 2-mile bike

50 jumping pull ups 1-mile run

Competitor Extra

Workouts

WEEK 4, DAY 2

Post author By CrossFitMGM
Post date September 5, 2022

CrossFit Montgomery – CF

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Warm-up

1:00 Glute Activation

Alt. EMOM 6 Minutes

1 – Machine

2 – 5 Tempo Pull Squat Cleans

3 – :15 Ring Support Hold (top and bottom)

20 Kang Squats (Hinge then Squat)

15 Wallballs

10 Alt. DB Snatches

GAMES WEEK

ELIZABETH ELEVATED (Time)

Rx+:

21-15-9-9-9

Squat Cleans (145/95lbs)

Ring Dips*

*Must traverse a 72″ “parallel bar”

obstacle prior to completing a set of dips. Athletes only perform 1 traverse before beginning a new round of dips.

Rx:

21-15-9-9-9

Squat Cleans (115/75lbs)

10-10-10-10-10

Ring Dips**

**Must traverse any length “parallel bar” obstacle prior to each set of 10 dips. Athletes only perform 1 traverse before beginning a new round of dips.

Scale:

21-15-9-6-3

Squat Cleans (light)

Ring Push Ups, Box Dips, or Push Ups***

***Must perform a :10 “hold” at the top prior to beginning the set. Athletes only perform 1 hold per round before beginning a new round of their pressing movement.

Competitor Extra

HAT TRICK (Time)

Rx+:

Every 6 Minutes for 18 Minutes

Sprint 100m

20 Wall-Ball shots (20/14lbs to 11/10′)

6 Alt S-Arm Dumbbell Squat Snatches (70/50lbs)

Rx:

Every 6 Minutes for 18 Minutes

Sprint 100m

20 Wall-Ball shots (20/14lbs to 10/9′)

6 Alt S-Arm Dumbbell Squat Snatches (50/35lbs)

Scaled:

Every 6 Minutes for 18 Minutes

Sprint 100m

20 Wall-Ball shots (14/10lbs to 11/10′)

6 Alt S-Arm Dumbbell Squat Snatches (35/20lbs)
Score if the total working time in each of the three rounds