Month: October 2022

CrossFit Montgomery – CF

Warm-up

5:00 Machine of Choice*

*Every Minute increase pace

Then proceed to complete the workout specific warmup

Strength/Skill

EMOM 3 Minutes

2-4 Pull Ups

6 Unweighted Step Ups

Right into

EMOM 3 Minutes

2-4 Chest to Bar Pull Ups

6 Unweighted Step Ups

Right into

EMOM 3 Minutes

1-2 Bar Muscle Ups

6 DB Step Ups, workout weight

Gymnastic Test (Time)

10 Pull Ups

20 S-DB Step Ups (50/35lbs)

15 Pull Ups

20 S-DB Step Ups

20 Pull Ups

20 S-DB Step Ups

10 Chest to Bar Pull Ups

20 S-DB Step Ups (50/35lbs)

15 Chest to Bar Pull Ups

20 S-DB Step Ups

20 Chest to Bar Pull Ups

20 S-DB Step Ups

10 Bar Muscle Ups

20 S-DB Step Ups (50/35lbs)

15 Bar Muscle Ups

20 S-DB Step Ups

20 Bar Muscle Ups

CrossFit Montgomery – CF

Warm Up

Run 800m

-Then-

2 Steady Rounds:

12 Lunge + Twist Steps

20 Wall Balls

:30 Dead Hang

Strength/Skill

Lifting Test

1×3 Power Position Squat Clean

1×3 Hang Squat Clean (at knees)

1×3 Tempo Pull Squat Clean

then,

Find a 1RM Squat Clean

then,

1-3 Sets of 3 @ 70% of the 1RM you just found (Drop and reset between reps)

Squat Clean (1 RM)

Conditioning

Pick 1-3 based on weakness. Athletes may choose other mobilizations based on personal needs.

-Couch Stretch, 3:00/side

-Pigeon Pose, 3:00/side

-Squat Hold, 3:00

-Banded Ankle Distraction, 3:00/side

-Banded Front Rack Mobilization, 3:00/side

-T-Spine Mash (roller or double LAX ball, 3:00