Month: May 2023

CrossFit Montgomery – CF

Barbell Row

Conditioning

Metcon (Time)

500m Row

40 Kettlebell Swings (24/16kg)

30 Toes to Bar

CrossFit Montgomery – CF

Warm-up

4 Rounds

100m Row

3 Inchworms + 3 Push Ups (walkout to top of pushup, perform 3 pushups then walk hands back 3x)

10 KB Swings

Strength/Skill

EMOM 5 Minutes

5-10 Strict Ring Dips

Five separate scores for each EMOM

Ring Dips

Must be strict

Metcon (5 Rounds for reps)

RING DIPS

5 EMOM

5-10 STRICT RING DIPS

Metcon (5 Rounds for reps)

INVERTED BARBEL LROW

5 EMOM

10-15 REPS

Barbell Row

Conditioning

Metcon (Time)

500m Row

40 Kettlebell Swings (24/16kg)

30 Toes to Bar

CrossFit Montgomery – CF

Warm-up

4 Rounds

100m Row

3 Inchworms + 3 Push Ups (walkout to top of pushup, perform 3 pushups then walk hands back 3x)

10 KB Swings

Strength/Skill

EMOM 5 Minutes

5-10 Strict Ring Dips

Five separate scores for each EMOM

Ring Dips

Must be strict

Barbell Row

Conditioning

Metcon (Time)

500m Row

40 Kettlebell Swings (24/16kg)

30 Toes to Bar

CrossFit Montgomery – CF

Warm-up

5:00 Light to Moderate Intensity Bike or Row

-Then-

25′ High Knees

25′ Butt Kickers

400m Run

20 Leg Swings (F/B)

20 Leg Swings (S/S)

Metcon (AMRAP – Rounds and Reps)

RUNNING DAY

AMRAP 40 Minutes

Run 800m (2 laps around block)

Rest 4:00

Run 600m (1 lap around blcok + CFM 200m)

Rest 3:00

Run 400m (1 lap around block)

Rest 2:00
Score is rounds + meters

1 meter = 1 rep

Conditioning

CrossFit Montgomery – CF

Warm-up

Run 800m or Row 1000m

-Then-

2 Steady Rounds

12 Lunge + Twist Steps

20 Unbroken Wallballs (any weight)

:30 Dead Hang

-Then-

2:00 Glute Activation

Strength/Skill

High CNS Lifting Day

Choose weights to achieve desired rep ranges in parenthesis.

Back Squat (3 x)

Shoulder Press (3 x)

CrossFit Montgomery – CF

Warm-up

Run 800m or Row 1000m

-Then-

2 Steady Rounds

12 Lunge + Twist Steps

20 Unbroken Wallballs (any weight)

:30 Dead Hang

-Then-

2:00 Glute Activation

Strength/Skill

High CNS Lifting Day

Choose weights to achieve desired rep ranges in parenthesis.

Back Squat (3 x Max Reps)

Record reps and weight for each round

Shoulder Press (3 x Reps)

Record reps and weight for each round

CrossFit Montgomery – CF

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

200m Run w/Wallball (20/14)

2 Wall Walks or 50′ Handstand Walk

20/17 Calorie AAB or 27/22 Calorie Row

2 Rope Climbs

CrossFit Montgomery – CF

Warm-up

AMRAP 8 Minutes

10 Wallballs

10 Ball Slams

10 Ring Rows

10 Hollow Rocks

Strength/Skill

Metcon (3 Rounds for reps)

AMRAP 3 Minutes x 3

4 Strict Pull Ups

7 Push Ups
Rest 2:00 between rounds. Continue where you left off each round.

Enter three (3) separate scores.

Conditioning

Metcon (Time)

12 Rounds

8 DB Snatches (50/35lbs)

6 Burpees

CrossFit Montgomery – CF

Warm-up

Run 800m

50m High Knees

50m Butt Kicks

20 Leg Swings, Front/Back

400m Run

25 Tib Raises

25 Calf Raises

200m Run

20 Leg Swings, Side/Side

Conditioning

Metcon (3 Rounds for time)

RUNNING DAY

3 Rounds

Run 1 Mile

Rest 1:2 (rest half as long as the mile took you – e.g. an 8:00 mile = 4:00 rest)

Score is the time from each mile.

Scale distance if a mile will take longer than 10:00 at any point.

Pacing: Sustain with negative splits. This means each mile should be slightly faster than the previous.

CrossFit Montgomery – CF

Warm-up

4:00 on a Machine

-Then-

3 Steady Rounds:

25′ Duck Walk

3 Explosive Broad Jumps

10 In-place Light Reverse Lunge Steps

10 Hollow Rocks

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

10 Box Jump Overs (30/24″)

4 Wall Walks

1 Front Squat @ 80%+

Barbell is taken from the rack.