Month: July 2023

Categories
Workouts

WEEK 13, DAY 1

CrossFit Montgomery – CF

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Warm-up

3 Steady Rounds:

200m Row/Run

20 Russian KB Swings (24/16kg)

:10 Hanging L-Sit

6 Tempo Push Ups (slow down, fast up)

Strength/Skill

High CNS Day

3 Rounds

6 Deadlifts, heavy

Rest 2:00

1 set of Bench Presses*

Rest 2:00

Deadlift weight should be very heavy, but allow for 6 quality reps. Heavier than your sets of 10 from 6/12.

Big Set = mechanics do not degrade, but within 2-3 reps of failure. Go for broke on the last set using a spotter.

*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 goal: sets of 6 are heavier than sets of 8 from last time.

Deadlift (3 x 8)

Bench Press (Max reps at 70-80%)

Categories
Workouts

WEEK 12, DAY 5

CrossFit Montgomery – CF

Warm-up

300m Run

-Then-

12-10-8-6

Goblet Step Ups*

Kip Swings (pull ups for the set of 6)

-Then-

Accumulate ;30 @ the Top of Ring Dip

-Then-

Accumulate :30 @ Bottom of Ring Dip

-Then-

300m Run

Metcon (Time)

10/8 Muscle Ups

80 S-KB Goblet Step Ups (24/16kg) to 20″

15/12 Muscle Ups

80 S-KB Goblet Step Ups (24/16kg) to 20″

20/16 Muscle Ups
25 Minute Cap

Conditioning

Categories
Workouts

WEEK 12, DAY 4

CrossFit Montgomery – CF

Warm-up

5:00 Machine (:50 Moderate, :10 hard)

-Then-

4-way Banded Glute Steps (20 per direction w/10 Air Squats)

-Then-

2 Steady Rounds

15 Pause Goblet Squats (no pause on R2)

20 S-Arm DB Strict Press (10 reps/arm, light/fast)

Strength/Skill

High CNS Day

Each lift for weight:

Every 4 Minutes for 24 Minutes (6 sets)

1 Back Squat @ 85%+

1 Strict Press @ 85%+

Rest as long as needed between lifts to ensure one does not impact the other.

Go for a new 1RM if you’re feeling good, however no more than one failed rep

Back Squat

Shoulder Press

Categories
Workouts

WEEK 12, DAY 3

CrossFit Montgomery – CF

Warm-up

3 Rounds:

250/200m Row

12 Squats (Empty Bar Front Squat on Rd 3)

10-8-6 Empty Bar Strict Press (Push Press in Rd 2, Split Jerks in Rd 3)

Strength/Skill

Squat Clean and Jerk (1-1-1-1-1
)

All reps are at 85% or heavier

Rest 3-4 minutes between sets

Conditioning

Metcon (Time)

200m Empty Sled Push