Month: April 2023

CrossFit Montgomery – CF

Warm-up

2:00 Banded Glute Activation Steps

-Then-

4 Rounds

8/6 Calorie Machine

6 Push Ups w/ a Twist

10 Air Squats (round 3 is empty bar Front Squats, round 4 is empty bar thrusters)

Strength/Skill

Thruster (1RM (from the floor))

On a 12:00 Clock

Establish a 1RM Thruster

Athletes may Power Clean or Squat Clean as long as they pass through a full squat.

Conditioning

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

30 Push Presses (155/105lbs)

Max Bar Facing Burpees
Score is total Bar Facing Burpees

CrossFit Montgomery – CF

Metcon (Time)

100 Situps

400m Run w wallball (14/10)

5 Squat Ceans (185/125)

15 Pull ups

20 KBS (24/16)

40 Walking OH wallball lunges (5 burpees if break

400m Run with wallball

50 pushups

400m Run with wallball

40 wallballs (14/10) 5 burpees if break

20 KBS

15 Pullups

5 squat cleans

200m Run

100 Air Squats

CrossFit Montgomery – CF

Warm-up

3 Rounds

200m Row

10 Box Step Overs > (Rd 3 use workout weight DB)

:05 Ring Support Hold + slow negative + :05 bottom of ring dip hold

Strength/Skill

Gymnastics

*Each athlete pick a repeatable number with the goal of maintaining the entire 5 minutes.

Strict Ring Dips (AMRAP – Reps)

Ring Rows

Conditioning

Metcon (Time)

6 Rounds

125m Row

30 Double Unders

10 Single DB Box Step Overs (24/20″ w/50/35lbs)

CrossFit Montgomery – CF

Warm-up

50/40 Calorie Any Machine

-Then-

1:00 Squat Hold

-Then-

3 Rounds of:

10 Empty Bar or PVC Snatch Grip Push Press

10 Pause OHS w/empty Bar or PVC (no pause in R3)

-Then-

Athletes build in weight, practicing either snatching or power clean + back rack + jerk + OHS

Strength/Skill

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

5 R.Arm KB Deadlift

5 R.Arm KB Clean

5 R.Arm KB Push Press

5 L.Arm KB Deadlift

5 L.Arm KB Clean

5 L.Arm KB Push Press
Choose the heaviest kettlebell that you can consistently move with.

The kettle bell dead lift is performed with the kettle bell outside to feet, the clean is always performed from the hang.

Conditioning

Metcon (AMRAP – Reps)

AMRAP 9 Minutes*

Max Rep Overhead Squat (185/125lbs)
At the 0:00, 3:00, and 6:00 marks, perform 15 Burpee Box Jump Overs (24/20″)

Score is total OHS, Bar is taken from the floor.

CrossFit Montgomery – CF

Warm-up

50/40 Calorie Any Machine

-Then-

1:00 Squat Hold

-Then-

3 Rounds of:

10 Empty Bar or PVC Snatch Grip Push Press

10 Pause OHS w/empty Bar or PVC (no pause in R3)

-Then-

Athletes build in weight, practicing either snatching or power clean + back rack + jerk + OHS

Strength/Skill

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

5 R.Arm KB Deadlift

5 R.Arm KB Clean

5 R.Arm KB Push Press

5 R.Arm KB Deadlift

5 R.Arm KB Clean

5 R.Arm KB Push Press
Choose the heaviest kettlebell that you can consistently move with.

The kettle bell dead lift is performed with the kettle bell outside to feet, the clean is always performed from the hang.

Conditioning

Metcon (AMRAP – Reps)

AMRAP 9 Minutes*

Max Rep Overhead Squat (185/125lbs)
At the 0:00, 3:00, and 6:00 marks, perform 15 Burpee Box Jump Overs (24/20″)

Score is total OHS, Bar is taken from the floor.

CrossFit Montgomery – CF

Warm-up

50/40 Calorie Any Machine

-Then-

1:00 Squat Hold

-Then-

3 Rounds of:

10 Empty Bar or PVC Snatch Grip Push Press

10 Pause OHS w/empty Bar or PVC (no pause in R3)

-Then-

Athletes build in weight, practicing either snatching or power clean + back rack + jerk + OHS

Strength/Skill

Conditioning

Metcon (AMRAP – Reps)

AMRAP 9 Minutes*

Max Rep Overhead Squat (185/125lbs)
At the 0:00, 3:00, and 6:00 marks, perform 15 Burpee Box Jump Overs (24/20″)

Score is total OHS, Bar is taken from the floor.

CrossFit Montgomery – CF

Warm-up

Run 400m

50’ High Knees

50’ Butt Kickers

Run 300m

20 Leg Swings (left/right)

20 Leg Swings (left/right)

Run 200m

Conditioning

Metcon (Distance)

AMRAP 40 Minutes

Max distance Run/Jog/Walk

CrossFit Montgomery – CF

Warm-up

Run 400m

50’ High Knees

50’ Butt Kickers

Run 300m

20 Leg Swings (left/right)

20 Leg Swings (left/right)

Run 200m

Conditioning

Metcon (Distance)

AMRAP 40 Minutes

Max distance Run/Jog/Walk

CrossFit Montgomery – CF

Warm-up

1k Row

-Then-

4 Rounds

5 Ring Rows > Strict Pull-Ups in R3/4

5 Ring Push-Ups > Ring Dips in R3/4

10 Plate Ground to Overhead

Conditioning

2019 CrossFit Games Event 12 (Time)

“The Standard” RX+

30 Clean & Jerks (135/95lbs)

30 Muscle-Ups

30 Snatches

CrossFit Montgomery – CF

Warm-up

1k Row

-Then-

4 Rounds

5 Ring Rows > Strict Pull-Ups in R3/4

5 Ring Push-Ups > Ring Dips in R3/4

10 Plate Ground to Overhead

Conditioning

2019 CrossFit Games Event 12 (Time)

“The Standard” RX+

30 Clean & Jerks (135/95lbs)

30 Muscle-Ups

30 Snatches