Month: March 2023

CrossFit Montgomery – CF

Warm-up

Alternating EMOM 9 Minutes

1 – Machine (increase intensity every round)

2 – :10 Ring Support Hold at the top and :10 Ring

Support at the bottom of the dip position

3 – 6 Box Step Ups & 6 Hang Muscle Cleans*

*Progress to Box Jump Overs and Light Power Cleans when loose

Strength/Skill

RX+

CFM Sets of Muscle Ups

Every 2:30 for 10 Minutes

1 Smooth Set of Muscle Ups

RX

EMOM 10 Minutes

1-3 Muscle Ups

Skill

EMOM 10 Minutes

w/ a partner

2 Low Ring Banded Muscle Ups (both partners do 2 and then rest)

Conditioning

Metcon (Time)

Climb the Ladder until you complete the round of 10/10

10 Box Jump Overs (24/20″)

1 Hang Power Cleans (165/115lbs)

10 Box Jump Overs (24/20″)

2 Hang Power Cleans (165/115lbs)

10 Box Jump Overs (24/20″)

3 Hang Power Cleans (165/115lbs)

10/4 … 10/10

CrossFit Montgomery – CF

Warm-up

5 Rounds

5 Strict Burpees (burpee with a push up, not a “flop”}

10 Good Mornings

:10 Machine*

*increase speed to full sprint by round 5

Conditioning

Every 5 minutes for 25 minutes (5 sets)

5 Deadlifts @ 75%+

15 DB Bench Presses (20s-70s)

:10 Machine Sprint for Max Wattage

Two Scores: heaviest set of Deadlifts and Max Wattage on your machine.

Choose AAB or Rower, but use the same one for all 5 rounds.

Deadlift (Heaviest 5)

Metcon (AMRAP – Reps)

AAB or Rower
Record Wattage as Reps

CrossFit Montgomery – CF

Warm-up

Accumulate :90 in a Dead Hang (may be multiple sets)

-Then-

AMRAP 7 Minutes

200m Row

7 Russian KBS

10 Hollow Rocks or :20 Hollow Body Hold

Conditioning

Metcon (Time)

4 Rounds:

20 Bar Facing Burpees

15 Toes to Bar

10 Power Snatches (135/95lbs)

Rest 3:00

CrossFit Montgomery – CF

Warm-up

2:00 Row

10 Shuttle Runs

PVC Work:

PassThroughs

Good Mornings

Pole Stretch

10 Air Squats

Rig Work:

Scap Pull Ups

Kip Swings

-Then-

2 Rounds:

10 Alternating DB Snatches (light)

10 Air Squats

Metcon (Time)

12 Rounds:

10 DB Snatches (50/35lbs)

15 Air Squats

200m Run

CrossFit Montgomery – CF

Warm-up

2:00 Row

10 Shuttle Runs

PVC Work:

PassThroughs

Good Mornings

Pole Stretch

10 Air Squats

Rig Work:

Scap Pull Ups

Kip Swings

-Then-

2 Rounds:

10 Alternating DB Snatches (light)

10 Air Squats

Metcon (Time)

12 Rounds:

10 DB Snatches (50/35lbs)

15 Air Squats

200m Run
Shuttle Run = 25′ out and 25′ back (with three point contact outside the line)

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2 Minutes on Machine

-Then-

5 minute Clock

5 Jumping Jacks

10′ Bear Crawl // 1 wall walk (after 2 rds)

5 Muscle Snatches

10 Overhead Alternating Lunges

5 Later Hop Over PVC // 15 Singles (after 2 rounds)

CrossFit Games Open 23.3 RX (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb

CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

General Warm Up

CrossFit Games Open 23.3

CrossFit Games Open 23.3 (No Measure)

CrossFit Montgomery – CF

Warm-up

1:00 Empty Bar Overhead Hold

1:30/per leg – Dragon Pose

-Then-

3 Rounds

10 Hang Power Snatches w/Empty Bar

1:00 Machine, increasing intensity

Strength/Skill

EMOM 10 Minutes

1 Power Snatch + 1 Hang Power Snatch

Start around 65% of your 1RM power snatch and increase weight only if reps are flawless.

Complex is performed without dropping the bar.

Complex: Power Snatch + Hang Power Snatch (Weight)

Complex is performed without dropping the bar.

Conditioning

Metcon (Time)

21-15-9

Goblet Squat (50/35lbs)

Calorie Row
Use a DB or KB, and hold it however you want.

CrossFit Montgomery – CF

Warm-up

20 Banded Good Mornings

20 S-Leg KB RDLs (10/leg)

-Then-

3 Rounds

.31 miles AAB

10 A-Frame Toe Touches

10 Russian KB Swings

Strength/Skill

Practice Round, for time:

25 KB Swings 24/16kg

.62/.56 miles AAB

Rest 2:00 and note the following:

– Clock time when completing swings

– RPMs, Wattage, or any pacing metric on your respective bike

– Time to complete the round

– After your 2:00 rest, ask yourself: do you believe you can hold that pace for 5 rounds? Adjust bike pace accordingly.

After this practice round, rest as needed before beginning the workout.

Conditioning

Metcon (Time)

5 Rounds

25 KB Swings 24/16kg

.62/.56 miles AAB

Rest 2:00
The goal is for all 5 rounds to be within :10 of each other.