Month: July 2023

CrossFit Montgomery – CF

GENERAL WARMUP

200m Jog

50′ High Kicks

50′ Butt Kicks

200m Run

20 Leg Swings (F/B)

20 Leg Swings (S/S)

100m Run Hard

METCON

Metcon (Distance)

AMRAP 40 Minutes

RUN

CrossFit Montgomery – CF

GENERAL WARMUP

200m Jog

50′ High Kicks

50′ Butt Kicks

200m Run

20 Leg Swings (F/B)

20 Leg Swings (S/S)

100m Run Hard

METCON

Metcon (Distance)

AMRAP 40 Minutes

CrossFit Montgomery – CF

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GENERAL WARMUP

AMRAP 4 Minutes

:30 Row

10 DB Burpee Squat Cleans

-Then-

1 Minute Glute Activation

SPECIFIC WARMUP

BACK SQUAT

Shoulder Width Stance

Hips Down & Back

Neutral Spine

Knees in line with Toes

Hip Crease below Knee

Heels Down

STRICT PRESS

Hip Width Stance

Full Extension at Hips & Knees

Elbows Slightly in front of Bar

Hands just Outside Shoulders

Full Grip on Bar

Chin moves Back

Bar stays over Middle of Foot

Neutral Spine

Heels Down

Shoulder push into Bar

Complete at Full Extension

STRENGTH/SKILL

7 Rounds

Back Squat*

3 Explosive Vertical Leaps

Strict Press*

3 Wallball Push Press throws (as high as possible)

*Squat / Press Reps:

R1: 5 Reps @ 75%+

R2-3: 3 Reps @ 80%+

R4-7: 1 Rep @ 90-100%+

Back Squat

Shoulder Press

COOL DOWN

CrossFit Montgomery – CF

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CrossFit Montgomery – CF

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GENERAL WARMUP

2 Rounds:

200m Run

8 DB Push Press

200m Row

4 Seated Rope Pull Ups

SPECIFIC WARMUP

ROW

Leg Extension before Pull

STOH

Options

METCON

Metcon (Time)

5 Rounds:

300m Row

2 Rope Climbs

7 Shoulder to OH (185/125lbs)

Rest 2:30

COOL DOWN

CrossFit Montgomery – CF

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CrossFit Montgomery – CF

GENERAL WARMUP

6:00 Minute Clock Alt. Tabata (:20 on :10 off) [4 sets of each movement]

1 – Ring Rows

2 – Bear Hug Squats with medball

3 – Plank Transitions

SPECIFIC WARMUP

STRICT PULL UP

Active Shoulder

Maintain Hollow Body

Chin above bar

No Legs

WALLBALL

Hips back and down

Upright torso

Weight in heels

Hip Crease below Knee

Press after Hip Extension

STRENGTH/SKILL

GYMNASTICE RETEST

AMRAP 3 Minutes

Max Rep Strict Pull Ups

Refer to 8/22/22 and 4/20/23

Pull-ups

Push-ups

METCON

Metcon (AMRAP – Reps)

AMRAP 3 Minutes

Wallballs (30/20lbs to 10/9′)

CrossFit Montgomery – CF

Warm-up

Slow 200m Jog

20 Tib Raises

20 Calf Raises

Faster 200m jog

20 KB RDLs

20 Russian KB Swings

Hard 200m Run (wear vest if planning to for workout)

Conditioning

Metcon (3 Rounds for time)

Each interval for time:

Run 2 Miles

Rest 2:00

Run 2 Miles
Rx +: Wear a vest (20/14lbs)

Rx: Wear a vest for the first 2 mile interval

Scaled: No vest – aim to remaining jogging for all 4 miles

Enter three (3) times:

1) your time for your first 2 mile interval

2) 2:00

3) your time for your second 2 mile interval

CrossFit Montgomery – CF

Warm-up

GENERAL WARMUP:

2 Rounds: (slow then fast)

10 PVC Passthroughs

5 Burpee Step Overs

20 PVC Passthroughs

5 Burpee Step Overs

SPECIFIC WARMUP:

BBJO

OHS

Conditioning

INTENSITY DAY

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

(Climb the Ladder by 1s)

1 OH Squat (145/100lbs)

1 Burpee Box Jump Over (30/24″)

2 OH Squat (145/100lbs)

2 Burpee Box Jump Over (30/24″)

3 OH Squat (145/100lbs)

3 Burpee Box Jump Over (30/24″)

4/4, 5/5, 6/6, etc.

Score is total repetitions completed.

CrossFit Montgomery – CF

Warm-up

AMRAP 5 Minutes

2 Wall Walks

6 Russian KB Swings

Every 1:00 perform 20 Double Unders

Strength/Skill

All for quality / practice:

2 Rounds:

10 R.Arm KB Russian Swings

10 L.Arm KB Russian Swings

*Bent arm when swinging (prep for KB Snatch)

Rest 2:00 after 2 Rounds

-Then-

5 R.Arm KB Snatch

5 L.Arm KB Snatch

Rest 2:00 after 2 Rounds

-Then-

4 Rounds

5 Double KB Snatch AHAP

Rest 1:00 between rounds

Conditioning

Metcon (Time)

4 Rounds

3 Wall Walks

8 Double KB Snatch (24s/16s)

100 Double Unders