Month: March 2023

CrossFit Montgomery – CF

Warm-up

On an 8 Minute Clock:

Run 400m

10 Empty Bar Strict Presses

30 Box Step Overs (Jump Overs final 10 reps)

10 Empty Bar Push Presses

20 KB Swings

10 Empty Bar Push Jerks

Marx Freestanding HS Hold in Remaining Time

Strength/Skill

3 Sets of Pressing Complex:

Max Rep Strict Press @ ~90%

Right into

Max Rep Push Press @ ~100%

Right into

Max Rep Push Jerk @ ~110%

REST: perform second complex after three athletes have gone; then again for the third complex

Metcon (3 Rounds for reps)

Round 1 reps of Strict Press

Round 2 reps of Push Press

Round 3 reps of Push Jerk

Conditioning

Metcon (Time)

30 Deadlifts (165/115lbs

10 Box Jump Overs (24/20″)

20 Deadlifts

20 Box Jump Overs

10 Deadlifts

30 Box Jump Overs

CrossFit Montgomery – CF

Warm-up

3 Rounds

4 Shuttle Runs (25’/25′)

100m Row

10 Body Weight Lunges

10 Ring Rows>Kip Swings>Pull Ups

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

3* DB Thrusters (50s/35s)

5 Shuttle Runds (25′ out/back)

7 Chest to Bar Pull Ups

*Add 2 DB thrusters each round

REST 8:00 Minutes and then perform the next METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

3* Shuttle Runs

5 Chest to Bar Pull Ups

7 DB Thrusters (50s/35s)

*Add 2 Shuttle Runds each round

CrossFit Montgomery – CF

Warm-up

1:00 Plank Hold

1:30 Row

1:30 AAB

1:30 Run

1:00 Row

1:00 AAB

1:00 Run

:30 Row

:30 AAB

:30 Run

1:00 Plank Hold

Conditioning

Metcon (3 Rounds for calories)

AMRAP 9 Minutes x 3

30 Abmat Sit-Ups

Max Calorie Machine in remaining time

Rest 2:00
Athletes use a different machine each round.

10m = 1 Calorie for the run

CrossFit Montgomery – CF

Warm-up

3 Steady Rounds

12 Lunges > Lateral Squats

10 Push Ups

12 Air Squats > Jump Squats

10 Burpees

Strength/Skill

Pistols (5 Rounds for reps)

4 Rounds

1 Smooth Set of Alt. Pistols (6-10 reps)

Rest 2:00 between rounds

-Then-

1 Round

1 Big set of Pistols (10-16+ reps)
Athletes will enter 5 different scores

Conditioning

Metcon (AMRAP – Reps)

AMRAP 10 Minutes with a partner

Max Clean and Jerks (135/95lbs)

Every :90 starting at 0:00

20 Double Unders*

*Performed by both partners
Score = Total Clean and Jerks

CrossFit Montgomery – CF

Warm-up

On an 8 Minute Clock

2 Rounds

20 Duck Walk Steps

12 PVC Pause OH Squats

Run 200m

After that, with the remaining time, Max Duration Chin over Bar Hold

Strength/Skill

Every 1:30 for 12 minutes (8 sets)

Snatches*

Quaterfinal Athletes

EMOM 12 Minutes

1 Power Snatch @70-80%

Snatch

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

9 Bar Facing Burpees

3 Overhead Bar GFYs* (75/55lbs)

*1 Overhead GFY = 1 OH Lunge Right Leg, 1 OH Lunge Left Leg, 1 OH Squat

CrossFit Montgomery – CF

Warm-up

Run 400m

1:00 Spiderman Lunges

1:00 A-Frame Toe Touches

1:00 Burpees

1:00 Air Squats

1:00 Pushups w/Twist

Conditioning

Metcon (Time)

Rx Plus:

2500m/2000m AAB

25 Wall Walks

15 Squat Cleans (225/155lbs)

15 Muscle Ups

Rx:

2500m/2000m AAB

25 Wall Walks

15 Squat Cleans (185/125lbs)

15 Burpee Chest to Bar Pullups
Work may be broken up anyhow.

CrossFit Montgomery – CF

Warm-up

2 Rounds

10 I-Y-T (10 reps at each Position)

-Then-

3 Rounds

100m Row

10 KB Swings

3 Empty Bar Strict Press into :15 Overhead Bar Hold

Strength/Skill

Shoulder Press

5-5-5-5-5

Conditioning

Double KB Grace (Time)

60 Double KB Clean and Jerks (24/16kg)

-OR-

100 Single KB Clean and Jerks 32/24kg)
KB Clean and Jerks are performed from the hang

CrossFit Montgomery – CF

Metcon (Time)

21-15-9

Calorie Row

Back Squat (95/65)

-REST 5 MINUTES-

21-15-9

Calorie AAB

Toes to Bar or Sit-Ups

-REST 5 MINUTES-

21-15-9

Shuttle Runs

Pull-Ups

CrossFit Montgomery – CF

Warm-up

2 Steady Rounds

2K Bike

30 Dead Bugs

20 Lunge Steps

10 Box Step Downs (Tall Box, 10/leg)

Strength/Skill

Back Rack Lunge (5 x 8 AHAP)

Rest 3-4 Minutes

8 Steps Total, 4 per leg

(record the lowest completed weight-attempt to do all AHAP)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 11 Minutes

12 Sumo Deadlift High Pull (75/55lbs)

6 Strict HSPU*
*If unable to perform Strict HSPU, perform 10 Strict Presses with your barbell

CrossFit Montgomery – CF

Warm-up

6 Minute Bike – Sprint the final :10 of every minute

-Then-

2:00 Glute activation

10 Leg Swings per leg, Front to Back

10 Leg Swings per leg, Left to Right

Metcon (Checkmark)

In a Team of 4 (Waterfall Style):

Every 6 Minutes for 30 Minutes (5 Rounds)

20/14 Calorie AAB
1:00 Cap per Athlete