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Month: June 2023
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WEEK 11, DAY 3
CrossFit Montgomery – CF
Warm-up
2 Steady Rounds
20 Calories (any machine)
20 Russian KB Swings (53/35lbs)
20 Dead Bugs
:30 Dead Hang from Bar
5 Push Up Negatives
Strength/Skill
Every 4 Minutes for 24 Minutes (6 sets)
1 Deadlift @85%+
1 Bench Press @ 85%+
Rest as long as needed between lifts to ensure one does not impact the other
Deadlift (1 x 1)
Bench Press (1 x 1)
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WEEK 11, DAY 3
CrossFit Montgomery – CF
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WEEK 11, DAY 2
CrossFit Montgomery – CF
Warm-up
AMRAP 8 Minutes
Row 250m
20 Jump Ropes*
Run 200m
20 Jump Ropes*
*Start with singles, practice crossovers, then double unders
Conditioning
Metcon (Time)
RUNNING DAY
Row 2000m
200 Double Unders
Run 2 Miles
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WEEK 11, DAY 2
CrossFit Montgomery – CF
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WEEK 10, DAY 4
CrossFit Montgomery – CF
Warm-up
50′ Walk on Heels
50′ Walk on Toes
200m Run
50′ Walking Lunge
50′ Inch Worms (no push up)
300m Run
50′ Butt Kickers
50′ High Knees
400m Run
Conditioning
Metcon (5 Rounds for time)
RUNNING DAY
Each interval for time:
Run 800m
Rest 4:00
Run 1 Mile
Rest 8:00
Run 1.5 Miles
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WEEK 10, DAY 2
CrossFit Montgomery – CF
Warm-up
1000m Row/2000m AAB
-Then-
2:00 Banded Glute activation + 10 Squats every :30
-Then-
40 S-Arm DB Press
20 Air Squats
15 Empty Bar Press
10 Empty Bar Squats
Strength/Skill
High CNS Day
3 Rounds
1 Big Set of Back Squats
Rest 2:00
1 Max Set of Strict Presses
Rest 2:00
Back Squats go to within 1-2 reps of failure. On the 3rd set, push to/near failure.
Strict Press: use 85-80-75% and go to failure on all 3 sets.
Weight guidelines:
R1: 80-90% (3-6 reps)
R2: 75-85% (5-8 reps)
R3: 70-80% (8-12 reps)
Back Squat (1 x (8-12) reps on rd 3)
Shoulder Press (1 x failure1)
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WEEK 10, DAY 1
CrossFit Montgomery – CF
Warm-up
4 Rounds
500/400m AAB
10 Kip Swings (ring rows R3-4)
10 S-Arm Kettlebell Swings
Strength/Skill
Double Kettlebell Cleans
Every 2 Minutes for 8 Minutes
Perform 5-10 reps AHAP
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP
500/400m AAB
5 Bar Muscle Ups
500/400m AAB
20 S-Arm KB Cleans (53/35lbs)
Cleans are alternating for 10 each arm.
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WEEK 5, DAY 6
CrossFit Montgomery – CF
Metcon (Time)
50 Russian KB Swings (24/16kg)
50 Wallballs (20/14lbs)
50 DB Bench Press (50/35s)
50 Row Calories
50 DB Bench Press (50/35s)
50 Wallballs (20/14lbs)
50 KB Swings (24/16kg)
Working :30 then Resting :30
CAP 40 Minutes
Categories
WEEK 5, DAY 6
CrossFit Montgomery – CF
Metcon (Time)
50 KB Swings (24/16kg)
50 Wallballs (20/14lbs)
50 DB Bench Press (50/35s)
50 AAB Calories
50 DB Bench Press (50/35s)
50 Wallballs (20/14lbs)
50 KB Swings (24/16kg)
Working :30 then Resting :30
CAP 40 Minutes