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Month: June 2023
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WEEK 9, DAY 5
CrossFit Montgomery – CF
Warm-up
On a 7 Minute Clock
Row 600m
20 Air Squats
20 DB Push Press
20 Empty Bar Front Squats
Wall Facing HS Hold in Remaining Time*
*Not meant to be a max effort, but rather multiple efforts for quality
Conditioning
Metcon (AMRAP – Reps)
AMRAP 10 Minutes
Climb the ladder of:
1 Wall Walk
1 Squat Clean (225/155lbs)
2 Wall Walk
2 Squat Clean (225/155lbs)
3 Wall Walk
3 Squat Clean (225/155lbs)
4 Wall Walk
4 Squat Clean (225/155lbs)
5/5, 6/6, 7/7, etc.
then starting at the 10:00 mark:
10 minutes to find a 3RM Push Press from the rack.
Barbell weight should be in the 75-80% range of the athletes 1RM.
Push Press (1 x 3)
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WEEK 9, DAY 4
CrossFit Montgomery – CF
Warm-up
Tabata Warm Up (:20 work / :10 rest)
– Burpees
– Ring Rows
– AAB
– Bear Crawl
– Alternating DB Snatch (light)
Rotate through the above for 3 Full Rounds (7:30 clocked time).
Strength/Skill
GYMNASTICS DAY
AMRAP 10 Minutes
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
4/2″ Deficit Push Up
If you complete all 10…2-1 before 10 minutes, restart at the top.
Metcon (AMRAP – Reps)
Strict Pull Ups
55 total reps, if you complete the 10…2-1
Metcon (AMRAP – Reps)
4/2″ Deficit Push Ups
55 total reps if you complete the 10…2-1
Conditioning
Metcon (Time)
200m Empty Sled Push
200′ Bear Crawl (25′ x 8)
30 DB Snatch (50/35lbs)
Rx plus = (70/50lbs)
Categories
WEEK 9, DAY 3
CrossFit Montgomery – CF
Warm-up
2:00 Roll/Mash bottom of foot
1:00 Calf Raises
1:00 Walking Lunges
-Then-
2 Rounds
50′ High Knees
100m Run
50′ Butt Kickers
100m Run
-Then-
Run 800m, speeding up after 400m
Conditioning
Metcon (AMRAP – Rounds and Reps)
RUNNING DAY
AMRAP 40 Minutes
Run 400m
Rest 2:1 (rest twice as long as the interval took, e.g., a 2:02 400m time = 4:04 rest)
Score is rounds plus meters
Categories
WEEK 9, DAY 1
CrossFit Montgomery – CF
Warm-up
3 Steady Rounds
15 Russian KB Swings (24/16kg)
:15 Hanging L-Sit
5 Renegade Rows (1 Push Up + 2 DB rows on DBs)
100m Run
Strength/Skill
High CNS Day
3 Rounds
8 Deadlifts, heavy
Rest 2:00
1 set of Bench Presses*
Rest 2:00
Deadlift weight should be very heavy, but allow for 8 quality reps. Heavier than your sets of 10 from 5/15.
*Bench Press Weight guidelines:
R1: 80-90% (3-6 reps)
R2: 75-85% (5-8 reps)
R3: 70-80% (8-12 reps, but go for max reps)
Choose weights to achieve desired rep ranges in parenthesis.
Bench Press goal: more reps @ same weight as last time, or similar reps at heavier loading than last time.
Deadlift (3 x 8)
Bench Press (Max reps at 70-80%)
Categories
WEEK 8, DAY 4
CrossFit Montgomery – CF
Warm-up
Run 800m easy, then:
50m High Knees
50m Butt Kicks
20 Leg Swings (F/B)
3 Shuttle Runs (60% effort)
25 Tib Raises
25 Calf Raises
3 Shuttle Runs (70% effort)
20 Leg Swings (S/S)
3 Shuttle Runs (80-95% effort)
Conditioning
Metcon (6 Rounds for time)
Running Day
6 Rounds
300m Shuttle Run
REST 4:00
Score is time from each Shuttle Run.
Performed as 25m out and back 6 times.
Categories
WEEK 8, DAY 4
CrossFit Montgomery – CF
Categories
WEEK 8, DAY 3
CrossFit Montgomery – CF
Warm-up
Run 800m
-Then-
2 Rounds
12 Lunge + Twist Steps
15 Wallballs
30 Double Unders
-Then-
Run 400m
Strength/Skill
Back Rack Lunge (4 x 10)
10-10-10-10
Rest 2-3 Minutes
Conditioning
Metcon (Time)
21 Hang Snatches (115/75lbs)
150 Double Unders
21 Hang Snatches (115/75lbs)
150 Double Unders
21 Hand Snatches
Categories
WEEK 8, DAY 3
CrossFit Montgomery – CF
Categories
WEEK 8, DAY 2
CrossFit Montgomery – CF
Warm-up
Alternating EMOM 9 Minutes* (3x per station)
1 – Row
2 – 6 DB Deadlifts + 6 DB Power Cleans + Farmers Carry in time remaining
3 – 6 Burpees + Plank hold in remaining time
*Rotating at the :50 of each minute
Conditioning
Metcon (Distance)
AMRAP 20 Minutes
For 1:30
6 DB Power Cleans (50/35s)
100′ Farmers Carry (50/35s)
4 DB Power Cleans (50/35s)
Row
REST :30