Month: February 2023

CrossFit Montgomery – CF

Warm-up

5 Rounds:

6 Burpees (BBJO in R4-5)

10 Box Step Overs (S-DB in R4-5)

6 Strict Pull Ups or Ring Rows (Rope Climb in R4-5)

Strength/Skill

Metcon (AMRAP – Reps)

AMRAP 10 Minutes in Teams of 3:

Max Legless Rope Climbs

Conditioning

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

Climb the Ladder:

2 Burpee Box Jump Overs (24/20″)

2 Double DB Box Step Overs (50s/35s)

4 Burpee Box Jump Overs (24/20″)

4 Double DB Box Step Overs (50s/35s)

6 Burpee Box Jump Overs (24/20″)

6 Double DB Box Step Overs (50s/35s)

8 Burpee Box Jump Overs (24/20″)

8 Double DB Box Step Overs (50s/35s)

10/10, 12/12, 14/14, etc.

CrossFit Montgomery – CF

Warm-up

On an 8 Minute Clock:

600/550m Row

20 Lunges

10 Burpees

20 Squats

10 Burpees

20 Empty Bar Thrusters

Max Freestanding or Supported HS Hold in Remaining Time

Conditioning

For Load:

Every 3 Minutes for 21 Minutes (7 rounds)

10 Deficit HSPU (2/1″)

50 Double Unders

X Squat Snatch@ 80%+ 1RM

Score is heaviest Squat Snatch

Squat Snatch

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

General Warm Up

CrossFit Games Open 23.2

CrossFit Games Open 23.2 (No Measure)

CrossFit Montgomery – CF

Warm-up

3:00 Machine of choice

-Then-

Alt. EMOM 6 Minutes

1 – 10 Empty Bar Clean and Press

2 – 15 Wall Balls Unbroken

3 – Shuttle Runs*

*start slow with a focus on technique, build in speed each round

Strength/Skill

EMOM 10 Minutes

1 Power Clean + Split Jerk @ 70-85% of 1RM

Split Jerk

Begin at 70%. Build as desired, not exceeding 85%. Final set is performed at 70%.

% is based on Power Clean + Jerk, or the lighter of the two lifts.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 Minutes x 2

7 Shuttle Runs

10 Front Squats (95/65lbs)

Rest 1:00 between AMRAPs

1 Shuttle = 25′ out and back (3 point contact)

Restart with Shuttle Runs on the second AMRAP

Score is rounds + reps from 2nd AMRAP ONLY

CrossFit Montgomery – CF

Warm-up

15-12-9 Calorie AAB, performed “you-go, I-go”

* 2 Wall Walks after each set of calories

P1: 15 Cals, 2 WW, then P2 does 15 cals and 2 WW, etc.

Conditioning

Metcon (Time)

With a Partner, until 100 Wall Walks have been completed:

P1: 15/12 Calorie AAB

P2: Max rep Wall Walks
At the 10:00 mark, stop and rest for 5:00.

At the 15:00 mark, continue where you left off.

30 minute cap

CrossFit Montgomery – CF

Warm-up

AMRAP 7 Minutes

8/6 Calorie Bike

5 Strict Pull Ups or 10 Ring Rows

10 Box Step Overs*

5 Controlled Bench Dips

* add a single DB when ready

Strength/Skill

Metcon (Time)

RX+

For time with a partner, split anyhow:

60 Muscle Ups

Rx

For time in a team of 3, split anyhow:

45 Muscle Ups

Scaled

For time with a partner, split anyhow:

50 Low Ring Banded Muscle Ups

Conditioning

Metcon (AMRAP – Reps)

AMrAP 7 Minutes

Double DB Burpee Box Step Overs
Men: 50lb DBs to 24″

Women: 35lb DBs to 20″

CrossFit Montgomery – CF

Warm-up

2:00 Couch Stretch (1:00 per leg)

-Then-

3:00 Machine, increasing intensity each minute

-Then-

40 Single Leg Glute Bridges (20/leg)

20 Russian KBS (24/16kg)

10 Jump Squats for Max Height

20 Russian KBS

40 Air Squats

Strength/Skill

Lifting Retest

Find a 5RM Back Squat

Back Squat

Conditioning

Post Squat Cool Down:

1) 5-10 minutes forever pace on machine

2) Pick 1-3 mobilizations (or any mobilization that works for you):

– Couch Stretch, 2:00/side

– Pigeon Pose, 2:00/side

– Saddle Pose, 2:00

– Frog Pose, 2:00

– Seated forward fold, 2:00

CrossFit Montgomery – CF

Warm-up

General Warm Up

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

CrossFit Montgomery – CF

Warm-up

General Warm Up

CrossFit Games Open 23.1

CrossFit Games Open 23.1 (No Measure)

CrossFit Montgomery – CF

Warm-up

1:00 PVC Pass Throughs

-Then-

Every 2 Minutes for 8 Minutes

8/6 AAB Calories

6 S-Arm DB Power Clean > Squat Clean*

20 Single Unders > Double Unders**

*Use a lighter warmup DB and progress to squat cleans after the first 2 rounds

**Ahtletes may start with Double Unders if they feel comfortable

Strength/Skill

Power Snatch (EMOM 10 Minutes
1 Power Snatch @ 70-80%)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

4 S-Arm DB Squat Cleans (70/50lbs)

12 Push Ups

24 Double Unders