Month: December 2022

CrossFit Montgomery – CF

Warm-up

Run 800m

-Then-

2 Rounds (steady)

12 Lunge + Twist Steps

20 Wallballs

:30 Deadhang

Strength/Skill

1 and 1/4 Back Squats (Every :90 for 18 Minutes (12 sets))

Perform a squat to full depth, stand until hip crease is about the knee, return to bottom, then stand tall.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

1 Deadlift @ 65-75%

8 Lateral Burpees over Bar

CrossFit Montgomery – CF

Warm-up

For 8 Minutes:

6/4 Calories AAB

8 Leg Swings per Leg

8 Squat and Twist

8 S-Arm Strict Press*

*From Round 3 on: Push Press

Strength/Skill

Metcon (3 Rounds for reps)

AMRAP 2 Minutes x 3

Max Rep Toes to Bar

Rest 2:00

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 11 Minutes

9/6 Calorie AAB

6 S-Arm STOH (50/35lbs)

1 Rope Climb

Rx+: (70/50lbs)

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

AMRAP 5 Minutes

:30 AAB

10 Lunges > PVC OH Squats

8 Plank Transitions

5 Burpees

-Then-

2 Rounds:

5 Snatch Grip RDLs

5 Muscle Snatch

5 OHS

Strength/Skill

Squat Snatch (Warm Up
1 x 3 from Power Position
1 x 3 from Hang, at knee, w/tempo
1 x 3 Tempo Pull Squat Snatches
-then-
3 reps @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 85%
1 @ 90%
3 @ 80-85%
2 @ 85-90%
1 @ 95%+

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

Conditioning

Snatch Mobility Session

Pick 2-4from the list below:

– OH Squat Hold, Empty Bar 2:00

– T-Spine Mash, 3:00

– Dead Hang from Pull Up Bar, 3:00

– Pigeon Pose, 2:00/side

– Banded Ankle Distraction, 2:00/side

– Couch Stretch, 2:00/side

– Banded OH Mobilization, 2:00/side

CrossFit Montgomery – CF

Metcon (3 Rounds for calories)

AMRAP 5 Minutes x 3

1 Front Squat @ 80%+*

4 Muscle Ups (ring)

1 Front Squat

3 Muscle Ups

1 Front Squat

2 Muscle Ups

Max Calorie Machine in remaining time

Rest 3:00
Bar is taken from rack

Conditioning

Warm-up

2:00 on a Machine

-Then-

3 Rounds (steady)

8 Duck Walk Steps

3 Explosive Broad Jumps

10 In-place Light Reverse Lunge Steps

10 Hollow Rocks

-Then-

1:00 on a Machine (hard)

CrossFit Montgomery – CF

Warm-up

400m Run (easy)

-Then-

50m High Knees

50m Butt Kicks

10 Leg Swings (Front / Back)

300m Run (harder)

25 Tibialis Raises

25 Calf Raises

200m Run (harder)

10 Leg Swings (Side / Side)

2 100m Runs (80-95% effort)

Strength/Skill

Every :30 for 8 Minutes (16 reps)

1 Snatch Pull AHAP

-Then-

Every :30 for 8 Minutes (16 reps)

1 Power Snatch AHAP

Power Snatch

Conditioning

Metcon (AMRAP – Reps)

AMRAP 3 Minutes

300m Run

Max Rep Hang Power Snatches (135/95lbs)

CrossFit Montgomery – CF

Twelve Days of Christmas (Time)

Twelve Days of Christmas WOD:

1st Day – 1 Handstand Pushup

2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)

3rd Day – 3 Burpees

4th Day – 4 Box Jumps (24″)

5th Day – 5 Pullups

6th Day – 6 Air Squats

7th Day – 7 KB Swings (24kg/16kg)

8th Day – 8 Situps

9th Day – 9 Pushups

10th Day – 10 Wall Balls (20#/14#)

11th Day – 11 Walking Lunges

12th Day – 12 100M Rows

You will perform the movements like the song, “Twelve Days of Christmas”….

– 1 handstand pushup

– 2 thrusters, 1 handstand pushup

– 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…

Twelve Days of Christmas (Time)

Twelve Days of Christmas WOD:

1st Day – 1 Handstand Pushup

2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)

3rd Day – 3 Burpees

4th Day – 4 Box Jumps (24″)

5th Day – 5 Pullups

6th Day – 6 Air Squats

7th Day – 7 KB Swings (24kg/16kg)

8th Day – 8 Situps

9th Day – 9 Pushups

10th Day – 10 Wall Balls (20#/14#)

11th Day – 11 Walking Lunges

12th Day – 12 100M Rows

You will perform the movements like the song, “Twelve Days of Christmas”….

– 1 handstand pushup

– 2 thrusters, 1 handstand pushup

– 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…

CrossFit Montgomery – CF

Warm-up

4 Rounds

:20 Easy Bike :10 Hard

After each bike:

:30 Handstand Hold>Shoulder Taps>3 HSPU Negatives>1 Small set of HSPU/SHSPU

(Round 1>2>3>4)

Strength/Skill

3 Sets for quality

– 15 Bent Over S-ARM DB Rows/arm

– Max Effort L-Sit Hold

Rest as Needed

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

10/7 Calorie AAB

5 HSPU

Rx plus: Strict HSPU

CrossFit Montgomery – CF

Warm-up

4 Minute Machine

-Then-

1:00 Squat Hold

15 Empty Bar Snatch Grip Press

15 Pause OH Squat w/empty bar

15 Empty bar snatch grip RDLs

1:00 Squat Hold

Strength/Skill

4-4-4-4

Bar taken from the rack

Overhead Squat

Conditioning

Metcon (AMRAP – Reps)

AMRAP 6 Minutes

1 Big set of Push Press @ 60% of 1RM

Every break perform 3 FarmersCarry (50/35)

One Farmers Carry is 25’ out and 25’ back

CrossFit Montgomery – CF

Warm-up

AMRAP 8 Minutes

100m Run

10 Hollow Rocks

10 Walking Lunge Steps*

*When you feel warm enough, add a S-DB to the front rack for the lunges and may perform kipping knee raises for hollow rocks.

Conditioning

Metcon (Time)

6 Rounds

10 Toes to Bar

8 Dumbbell Regional Lunge Steps (50/35lbs)*

150m Run or 60 Double Unders

8 Dumbbell Regional Lunge Steps (50/35lbs)*

*One Dumbbell held in the Front Rack and one locked out Overhead

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Row or Run 400m

-Then- with PVC pipe

5 OH Squats

5 Power Position Power Snatches

5 OH Squats

5 Hang Power Snatches (in front of the knee)

5 OH Squats

5 Tempo Pull Power Snatches

5 OH Squats\

-Then-

w/ empty barbell

Strength/Skill

Squat Snatch (Warm Up
1 x 3 from Power Position
1 x 3 from Hang, at knee, w/tempo
1 x 3 Tempo Pull Squat Snatches
-then-
3 reps @ 65%
2 @ 75%
1 @ 85%
3 @ 70%
2 @ 80%
1 @ 90%
3 @ 75-80%
2 @ 85-90%
1 @ 90%+

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

Conditioning

Snatch Mobility Session

Pick 2-4from the list below:

– OH Squat Hold, Empty Bar 2:00

– T-Spine Mash, 3:00

– Dead Hang from Pull Up Bar, 3:00

– Pigeon Pose, 2:00/side

– Banded Ankle Distraction, 2:00/side

– Couch Stretch, 2:00/side

– Banded OH Mobilization, 2:00/side