Month: July 2023

CrossFit Montgomery – CF

Warm-up

2 Rounds with a Partner

P1: 1K AAB

P2: :30 Dead Hang, 20 Lunge Steps, Burpees in remaining time

Strength/Skill

Every Minute for 4 Minutes

:20 Max Rep Ring Push Ups

Every Minute for 4 Minutes

:20 Max Rep Inverted Barbell Row

Metcon (4 Rounds for reps)

:20 Max Rep Ring Push Ups x 4

Completed as detailed above

Metcon (4 Rounds for reps)

:20 Max Rep Inverted Barbell Row
Completed as detailed above

Conditioning

Metcon (Time)

8 Rounds

8 Toes to Bar

10 In-Place Front Rack Lunge Steps (95/65lbs)

CrossFit Montgomery – CF

Warm-up

200m Run (easy)

20 Walking Lunges

:30 Sandbag Bear Hug Hold

200m Run

20 Calf Raises

:30 Sandbag Bear Hug Hold

100m Run (hard)

20 Leg Swings

5 Clean & Jerks

Conditioning

Metcon (3 Rounds for time)

On a continuous clock:

Part a) Run 5k

REST 3:00

Part b) 20 Clean and Jerks (155/105lbs)

39 Minute CAP
Scoring: each athlete will enter three (3) times. If the athlete runs the 5k in 28:00 minutes, rests 3:00, and completes the Clean and Jerks in 4:00, they will enter the following scores:

R1: 28:00

R2: 3:00

R4: 4:00

Total time for the METCON will be 35:00.

CrossFit Montgomery – CF

Warm-up

100m Run

5 Burpees

10 Kettle Bell Swings

100m Run

5 Burpees

10 Goblet Squats

100m Run

5 Burpees

10 single KB Thrusters

100m Run

Strength/Skill

3 Rounds for weight of:

1 Big Set of Back Squats

Rest 2:00

1 Max set of Strict Presses

Goal: either more reps at the same weight, or similar reps at heavier weights than last time in both movements.

Back Squat

Shoulder Press

CrossFit Montgomery – CF

Warm-up

3 Rounds with a Partner, Alternating Movements

Partner 1: Row

Partner 2: 15 Hollow Rocks, 10 Ring Rows, and 8 Burpees

Switch when P2 finishes their 15-10-8. Each partner performs each station 3 times.

Conditioning

Metcon (Time)

3 Rounds:

25/18 Calorie Row

20 V-Ups

7 Burpee Chest to Bar Pullups*

REST**
*Rx +: 7 Burpee Muscle Ups

**Rest = the time it took to complete the previous round

CrossFit Montgomery – CF

Warm-up

2:00 Machine / Jog

-Then-

3 Rounds:

10 Kip Swings

10 Scap Push Ups

10 Air Squats

-Then-

2:00 Machine / Jog

Conditioning

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

CrossFit Montgomery – CF

Warm-up

200m Run

20 Walking Lunge Steps

20 Heal Walk Steps

20 Toe Walk Steps

200m Run

20 Leg Swings

20 Butt Kickers

20 High Knees

200m Run

Conditioning

Metcon (Time)

Run 1.5 Miles

Rest 1:00

Accumulate 1:00 in a Hanging L-Sit Hold AFAP

Rest 1:00

Run 1.5 Miles

CrossFit Montgomery – CF

Warm-up

AMRAP 6 Minutes

10/6 Calorie Row

10 Box Step Overs*

3 PVC Snatch Complex (use empty bar when ready)

*at 3:00, switch to box jump overs at a warmup height

Strength/Skill

Each set for load:

Every 3 Minutes for 15 Minutes (5 sets)

perform the following complex:

*Snatches may be power or clean

Hang Snatch Complex

1 Hang Snatch
2 Overhead Squats
1 Hang Snatch

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

12 Dumbbell Snatch (50/35lbs)

8 Box Jump Overs (24/20″)
Rx +: DB Snatch @ 70/50lbs

Box Jump Overs @ 30/24″

CrossFit Montgomery – CF

Warm-up

AMRAP 6 Minutes

10/6 Calorie Row

10 Box Step Overs*

3 PVC Snatch Complex (use empty bar when ready)

*at 3:00, switch to box jump overs at a warmup height

Strength/Skill

Each set for load:

Every 3 Minutes for 15 Minutes (5 sets)

perform the following complex:

*Snatches may be power or clean

Hang Snatch Complex

1 Hang Snatch
2 Overhead Squats
1 Hang Snatch

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

12 Dumbbell Snatch (50/35lbs)

8 Box Jump Overs (24/20″)
Rx +: DB Snatch @ 70/50lbs

Box Jump Overs @ 30/24″

CrossFit Montgomery – CF

Warm-up

5:00 Machine of choice performed as :50 sustain pace, :10 reach pace

Strength/Skill

Every minute on the minute for 8 minutes

Alternate movements every minute

* Alternate between squat and handstand hold

Conditioning

Metcon (AMRAP – Reps)

AMRAP 3 Minutes x 5

7 Strict HSPU

7 Double DB Squat Cleans (50/35s)

5 Strict HSPU

5 Double DB Squat Cleans (50/35s)

3 Strict HSPU

3 Double DB Squat Cleans (50/35s)

Max Rep Crossover Single Unders in remaining time
Rest 2:00 between AMRAP’s

Score = Total Crossover reps

CrossFit Montgomery – CF

Warm-up

5:00 Machine of choice performed as :50 sustain pace, :10 reach pace