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Workouts

WEEK 6, DAY 5

CrossFit Montgomery – CF

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Warm-up

2:00 Squat Hold

-Then-

Alternating EMOM 9 Minutes, 3 each (R1>R2>R3)

– :45 of Burpees > Push Ups > Ring Rows

– :45 of Air Squats > Empty Bar Front Squat > Hang Squat Cleans

– Run 200m

Conditioning

Pennies (Time)

Rx+:

6 Squat Cleans (225/155lbs)

6 Muscle Ups (ring)

Run 400m

6 Squat Cleans (225/155lbs)

6 Muscle Ups (ring)

Run 400m

6 Squat Cleans (225/155lbs)

6 Muscle Ups (ring)

Run 400m

6 Squat Cleans (225/155lbs)

6 Muscle Ups (ring)

Rx: (Intermediate)

6 Squat Cleans (185/125lbs)

4 Muscle Ups (bar)

Run 400m

6 Squat Cleans (185/125lbs)

4 Muscle Ups (bar)

Run 400m

6 Squat Cleans (185/125lbs)

4 Muscle Ups (bar)

Run 400m

6 Squat Cleans (185/125lbs)

4 Muscle Ups (bar)

Scaled: (beginner)

6 Heavy Cleans

6 Burpee Pull-Ups

Run 200-400m

6 Heavy Cleans

6 Burpee Pull-Ups

Run 200-400m

6 Heavy Cleans

6 Burpee Pull-Ups

Run 200-400m

6 Heavy Cleans

6 Burpee Pull-Ups

Categories
Workouts

WEEK 6 DAY 4

CrossFit Montgomery – CF

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Warm-up

50 Unbroken WallBalls*

Run 400m

10 Burpee Pull Ups

*Use a light enough ball to complete 50 reps unbroken

-Then-

Banded Ankle Distraction, 1-2 Minutes per side

Strength/Skill

Bench Press (1 RM)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Teams of 4

AMRAP 16 Minutes

200m Run

10 Pistols (alternating)
Waterfall style, once Partner 1 finishes the 200m Run, next person starts

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Workouts

WEEK 6, DAY 3

CrossFit Montgomery – CF

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Warm-up

Straight Through

2:00 Machine

20 Front Rack Walking Lunges w/empty bar

2:00 Machine

20 Duck Walk Steps

2:00 Glute Activation

Strength/Skill

Front Squat (1 RM)

Conditioning

Metcon (Time)

30 Deadlifts (95/65lbs)

30 Hang Power Snatches (95/65lbs)

30 OHS (95/65lbs)

30 Bar Facing Burpees

Categories
Workouts

WEEK 6, DAY 2

CrossFit Montgomery – CF

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Warm-up

400m Run

-Then-

4 Rounds:

6 Plank Transitions

8 Ring Rows

8/6 Calories AAB

Strength/Skill

A: 3 MINUTES – STRICT PULLUPS (AMRAP – Reps)

REST 4:00 MINUTES

B: 3 MINUTES – PUSHUPS (AMRAP – Reps)

Conditioning

The Death March (Time)

1 Mile Carry with Back Rack (135/95lbs)
Put a pad on the bar (foam, towel, etc.)

Categories
Workouts

WEEK 6, DAY 1

CrossFit Montgomery – CF

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Warm-up

Strength/Skill

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Conditioning

5-10 minute cool down walk

then,

Pick 1-4

– Pigeon Pose, 2:00/side

– Couch Stretch, 2:00/side

– Saddle Pose, 2:00

– Dragon Pose, 2:00/side

then,

Foam Roll Quads, Glute, Hamstrings

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Workouts

WEEK 5, DAY 5

CrossFit Montgomery – CF

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Warm-up

2 Steady Rounds

20 Russian KB Swings (53/35lbs)

:20 Handstand Hold

5-8 Strict Pull Ups or Ring Rows

.15 miles Air Bike

Strength/Skill

3 Rounds

1:00 Max Rep Ring Rows

:30 Rest

1:00 Max Strict Ring Dips

:30 Rest

Goal is the same or more reps as 2 weeks ago with less rest between sets.

A: Metcon (AMRAP – Reps)

Max Rep Ring Rows
Use a difficulty that allows for a set of 15+ on first set.

B: Metcon (AMRAP – Reps)

Max Strict Ring Dips
Must be able to perform 5+ perfect strict reps to start, otherwise perform bench dips or push ups.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

50′ HS Walk

20 Double DB/KB Deadlifts (70/50s)

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Workouts

WEEK 5, DAY 3

CrossFit Montgomery – CF

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Warm-up

2 Rounds

100 Single Unders

10 Kip Swings

10 Squats (light sandbag or DBs on R2)

5 Strict Pull Ups

10 Squats (light sandbag or DBs on R2)

Strength/Skill

Option 1

30 Bar Muscle Ups in as few sets as possible

Rest no more than 3:00 between big sets

Opiton 2

15 Bar Muscle Ups in as few sets as possible

Rest no more than 3:00 between big sets

Option 3

EMOM 12 Minutes

1-3 Bar Muscle Ups, or Assisted Bar Muscle Ups

(band, jumping, etc.)

Conditioning

Metcon (Time)

Every Minute until 80 Clean and Jerks have been completed, alternating minutes with a partner:

10 Pull Ups

Max Clean and Jerks (135/95lbs) in remaining time
14 Minute Cap

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Workouts

WEEK 5, DAY 2

CrossFit Montgomery – CF

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Warm-up

In teams of 4 (Pair off)

Pair 1 – 400m Farmers Carry, switch as needed (50s/35s = RX)

Pair 2 – Max Burpee Box Jump overs, Switching every 3 reps.

*When the Farmer’s carry pair is finished, switch stations and continue until each pair has completed each station once.

Conditioning

Metcon (AMRAP – Rounds)

AMRAP 25 Minutes in teams of 4, alternating full rounds

6 Burpee Box Jump Overs (30/24″)

30′ Sled Push, Heavy as —-!

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Workouts

WEEK 5, DAY 1

CrossFit Montgomery – CF

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Warm-up

20 Slow Cossack Squats (10/side)

-Then-

AMRAP 5 Minutes (Steady Pace)

10 Lunge Steps*

100m Run

10 Lunge Steps

5 Empty Bar Clean and Jerks

*After round 1, add Empty bar front rack

Strength/Skill

1 Tempo Front Squat + 1 Front Squat (As prescribed)

3 Second count on the way down (no pause in the bottom)

Conditioning

Metcon (Time)

10 Rounds

3 Clean and Jerks (135/95lbs)

10 In Place Lunge Steps (BW)

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Workouts

WEEK 4, DAY 6

CrossFit Montgomery – CF

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Metcon (AMRAP – Rounds and Reps)

7 HSPU

14 OHS (95/65LBS)

7 BURPEES

300M RUN