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Workouts

WEEK 1, DAY 6

CrossFit Montgomery – CF

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Metcon (Time)

Buy-In: 800m

-then-

4 Rounds:

15 Wallballs

45 Double Unders

15 Pull-Ups

25 Sit-Ups

Cash-Out: 800m

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Workouts

WEEK 1, DAY 5

CrossFit Montgomery – CF

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Warm-up

2 Rounds

1:00 AAB

1:00 Walking Lunges

200m Run

10 A-Frame Toe Touches

Conditioning

Test (AAB & Run w/weight) (Time)

Every 4 Minutes for 28 Minutes (7 Rounds)

AAB (.31/.25miles)

Run 200m w/ 50/35lb DB, KB, plate, or sandbag

Rest remainder of each interval
Score is total working time from each interval added together.

Scaled Version: athletes carry 35/20lbs or less.

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Workouts

WEEK 1, DAY 4

CrossFit Montgomery – CF

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Warm-up

20 Band Pull Aparts (10 palms up, 10 palms down)

-Then-

3 Rounds

4 Tempo Ring Rows

4 Squat Box Jumps* (24/20″)

*Perform an air squat, jump onto a box

6/4 Calorie AAB

Strength/Skill

Metcon (AMRAP – Reps)

Every 4 Minutes for 12 Minutes (3 Sets)

1 Max Rep Set of Push Presses
Round 1: 75% of 1RM

Round 2: 70%

Round 3: 65%

Adjust weights to allow for 5-10 reps on round 1, and then slightly more on each subsequent set.

Score is total reps.

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes

3 Bar Muscle Ups

8 DB Front Squats (50s/35s)
Rest 1:00

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 3 Minutes

2 Bar Muscle Ups

6 Front Squats (50s/35s)
Rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 2 Minutes

1 Bar Muscle Up

4 DB Front Squats (50s/35s)

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Workouts

WEEK 1, DAY 3

CrossFit Montgomery – CF

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Warm-up

2:00 Banded Overhead Contract/Relax

-Then-

10 Burpees

8 Hang Muscle Snatch

10 Burpees

8 Power Position Power Snatch

10 Burpees

8 Hang Power Snatch

Strength/Skill

For 15 Minutes, Practice the following complex with perfect mechanics:

1 Power Position Power Snatch*

1 Hang Power Snatch, Above Knee

1 Hang Power Snatch, at Knee

Hang Power Snatch (complex)

*After 3 sets, athletes may eliminate the Power Position portion of the complex ONLY if the coach deems that their proficiency as earned the right to do so. Mechanics are more important than intensity.

May be done as drop and reset or without dropping the bar, but do not allow grip fatigue to alter your movement patterns.

Conditioning

Metcon (AMRAP – Reps)

AMRAP 7 Minutes

50 KB Swings (24/16kg)

40 Calorie Row

30 Toes to Bar

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Workouts

WEEK 1, DAY 2

CrossFit Montgomery – CF

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Warm-up

Run 400m

10 Inch Worms

20 Plank Plus

10 Pause Ring Rows

Run 400m

Strength/Skill

This is your gymnastics test for the next block and will be retested.

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

REST 4:00

B: 3 MINUTES – PUSHUPS (AMRAP – Reps)

Conditioning

Metcon (Time)

12 Rounds

10 S-DB Lunge Walking Lunges (50/35lbs)

8 DB Facing Burpees
DB may be held anyhow.

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Workouts

WEEK 1, DAY 2

CrossFit Montgomery – CF

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Warm-up

Run 400m

10 Inch Worms

20 Plank Plus

10 Pause Ring Rows

Run 400m

Strength/Skill

This is your gymnastics test for the next block and will be retested.

A: Pull-ups (AMRAP 3 Minutes)

Rest 4:00

B: Push-ups (AMRAP 3 Minutes)

Conditioning

Metcon (Time)

12 Rounds

10 S-DB Lunge Walking Lunges (50/35lbs)

8 DB Facing Burpees
DB may be held anyhow.

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Workouts

WEEK 1, DAY 1

CrossFit Montgomery – CF

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Warm-up

Lat Smash 1:30/Side

T-Spine Opener on Foam Roller 2:00

-Then-

2 Rounds

200m Row

10 Empty Bar Thrusters

10 Bar Facing Burpees

-Then-

1×3 Power Position Squat Clean, Jerk last rep

1×3 Hang Squat Clean + Jerk last rep

1×3 Temp pull Squat Clean + jerk last rep

Strength/Skill

Squat Clean and Split Jerk (1 RM)

Conditioning

Pick 1 of the following skills and practice as an EMOM for 10 Minutes:

– 5-30′ HS Walk

– :05-:10 L-Sit Hold

– 1-3 Strict Muscle Ups

– 1-2 Rope Climbs

– 5-40 Double Unders

– :20 Squat Hold (mobility focus)

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Workouts

WEEK 6, DAY 6

CrossFit Montgomery – CF

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Conditioning

4 THE HARD WAY (AMRAP – Rounds and Reps)

AMRAP (40 Minutes)

400m Run

40 Deadlifts (75% of Bodyweight)

400m Run

40 Situps
Rx Plus:

Bodyweight Deadlifts

20/14lbs Vest

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Workouts

WEEK 6, DAY 5

CrossFit Montgomery – CF

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Warm-up

3:00 Machine of Choice

-Then_

AMRAP 3:00

20 Lateral Line Hops

10 Walking Lunges

5 Box Jump Overs

Conditioning

April Drool’s Day (Time)

Rx

5 Rounds

21 Lateral Burpees Over Rower

21 Box Jump Overs (24/20″)

Row 600/500m

Scaled:

4 Rounds

21 Burpees

21 Box Jump Overs (20/16″)

Row 500/400m

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Workouts

WEEK 6, DAY 4

CrossFit Montgomery – CF

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Warm-up

AMRAP 7 Minutes

12/9 Calorie AAB

10 Empty Bar Hang Clean & Jerk

:30 Plank Hold

Strength/Skill

Tempo Pull Power Clean + Split Jerk (1 Rep EMOM for 15 Minutes)

The tempo pull should curb the athletes ability to go heavy today. Light barbell work creates better motor patterns/muscle memory. Keep it light!

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8/6 Calorie AAB

8 SDLHP (75/55lbs)