Month: November 2022

CrossFit Montgomery – CF

Warm-up

AMRAP 8 Minutes

200m Row

5 Scap Pull Ups*

10 Air Squats**

20 Single / Double Unders

*At the 4:00 Mark, these become Gymnastic Kips

**At the 4:00 Mark, these become Jump Squats

Strength/Skill

Metcon (5 Rounds for reps)

Coach-led Warm Up

:30 Dead Hang

Rest

:30 Scap Pull Ups

Rest

:30 Gymnastic Kips

Rest

5 Jump-into-kip

Rest

3 Jump-into-kip + kip (look over the bar)

-Then-

EMOM 5 Minutes

1-3 Bar Muscle Ups

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

60 Double Unders

25 Wallballs (20/14lbs)(10/9′)

5 Bar Muscle Ups

CrossFit Montgomery – CF

Metcon (Time)

Partner Workout

20 Thrusters (95/65lbs)

12 Toes to Bar

*500m Row or 400m Run

*Run / Row = partners work at same time

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

3:00 Machine of Choice

2:00 Glute Activation

10 Spiderman Lunges

20 Jump Squats

Strength/Skill

Squat Clean (1×3 Power Position
1×3 Hang (at knee)
1×3 Tempo Pull
then
4 reps @ 65%
3 reps @ 70%
2 reps @ 75%
4 reps @ 70%
3 reps @ 75%
2 reps @ 80%
4 reps @ 75-80%
3 reps @ 80-85%
2 reps @ 85-90%

Rest 2-4 min between sets, drop and reset.)

Goal is for last wave to be heavier than last week’s last wave.

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

CrossFit Montgomery – CF

Warm-up

4 Rounds

1:00 AAB (increasing speed)

10 Box Step Ups (2 rds), 10 Box Jump Overs (2 Rds)

2 Wall Walks

Strength/Skill

Metcon (5 Rounds for reps)

Coach Led Warm-Up:

:30 Dead Hang

15 Scap Pull Ups

2 x 10 Gymnastic Kip Swings

-Then-

Every Minute for 5 Minutes

1 Smooth set of Gymnastic Kipping Pull-Ups (No Butterfly)

Conditioning

Metcon (Time)

6 Rounds

10 Pull Ups

8 Single DB OH Walking Lunge (50/35lbs)

15 Box Jump Overs (24/20″)

8 Single DB OH Walking Lunge (50/35lbs)

CrossFit Montgomery – CF

Warm-up

Run 800m

-Then-

2 Rounds

12 Lunge + Twist Steps

20 Wallballs

:30 Dead Hang

Back Squat (3-2-2-1-1)

Start around 70-0% and look to build each set ending at a heavy single

Strength/Skill

Conditioning

Metcon (Time)

24/18 Calorie AAB

20 Line Facing Burpees

REST 6:00 Minutes

24/18 Calorie AAB

20 Line Facing Burpees