Month: December 2022

CrossFit Montgomery – CF

Warm-up

AMRAP 7 Minutes

10 Air Squats -> Wall Balls

8 Hollow Rocks -> Hanging Knee Raises

6 Bar Facing Burpees

*After a couple rounds, athletes can change the movements if they are feeling loose enough.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes

10 Bar Facing Burpees

15 Toes to Bar

10 Bar Facing Burpees

25 Wallballs (20/14lbs)(10/9′)

10 Bar Facing Burpees

REST 2:00

CrossFit Montgomery – CF

Warm-up

6 Minute Machine performed at :50 Sustain Pace, :10 Reach pace

-Then-

10 PVC OH Squats

10 Empty Bar OH Squats

3 Tall Squat Snatch

3 Power Position Squat Snatch

3 Hang Squat Snatch, Knee

3 Tempo Pull Squat Snatches, light

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-
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75%
3 @ 80%
2 @ 85%

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

Warm-up

6 Minutes Machine

3:00-2:00-1:00*

*20 Mountain Climbers between each machine. Increase pace each time you get back on the machine.

Conditioning

Metcon (Distance)

In Teams of 4

AMRAP 40 Minutes

:50 AAB

Rest :10

Score is total miles biked

CrossFit Montgomery – CF

Warm-up

3 Rounds

300m Run, increase intensity each round

12 “Squat Reps”*

:30 Handstand Hold practice

*R1: Air Squats

R2: PVC OHS

R3: Empty Bar OHS

Strength/Skill

Overhead Squat (3 x 7)

Build to a heavy set of 7 and repeat same weight 3 times

Conditioning

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

30 Shoulder to Overhead (135/95lbs)

30 Hang Squat Cleans (135/95lbs)

CrossFit Montgomery – CF

Warm-up

On a 6 Minute Clock:

1:00 Wall Walks

-Then-

AMRAP* in remaining time

1 Shuttle Run

2 DB Snatches

2 Shuttle Runs

4 DB Snatches

……..

*Add 1 Shuttle Run and 2 DB Snatches each round.

Strength/Skill

Every Minute for 10 Minutes

1 Snatch Pull + 1 Power Snatch

Start around 60% of 1RM Power Snatch

Power Snatch

Conditioning

Metcon (Time)

10 Rounds

2 Wall Walks

4 Shuttle Runs

12 Dumbbell Snatch (50/35lbs)
Time Cap = 15 Minutes

* 1 Shuttle Run = 25ft out and 25ft back

CrossFit Montgomery – CF

Warm-up

AMRAP 5 Minutes

4 Burpee Box Jump Overs

8 Empty Bar RDLs

8 Empty Bar Front Squats

8 Empty Bar Push Presses

Strength/Skill

Paused Back Squat (3-3-3-3-3)

Full pause in the bottom of each rep. At least one second (or more).
Start around 50%

Regular speed down, full 1 second pause in the bottom then stand fast

Conditioning

Metcon (Time)

21-15-9

Thruster (105/75lbs)

Burpee Box Jump Overs (24/20″)