baseline training week 3, day 4

baseline training week 3, day 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 Glute activation 40 S-Leg Glute Bridges (2×10 per leg) Then, 15 Wallballs 20 Lunges with Medicine Ball 20/15 Calorie Row 20 Jumping Lunges (w/o Medicine Ball) 15 Wallballs Strength/Skill Back Squat (5-3-3-3-2-2-1) Immediately after each set, perform 5 Medball Bearhug jump squats with 20/14lbs as explosively […]

baseline training week 3 day 3

baseline training week 3 day 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds :10 Bike Sprint 100m Jog 10 Scap Push Ups 10 Plank Twists Strength/Skill Metcon (AMRAP – Reps) Every Minute for 3 Minutes :20 HS Hold then, Every Minute for 3 Minutes 1-3 HSPU Negative or Headstand (tripod focus) then, Every Minute for 3 Minutes 1 […]

baseline training week 3 day 3

baseline training week 3 day 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds :10 Bike Sprint 100m Jog 10 Scap Push Ups 10 Plank Twists Strength/Skill Metcon (AMRAP – Reps) Every Minute for 3 Minutes :20 HS Hold then, Every Minute for 3 Minutes 1-3 HSPU Negative or Headstand (tripod focus) then, Every Minute for 3 Minutes 1 […]

baseline training week 3 day 3

baseline training week 3 day 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds :10 Bike Sprint 100m Jog 10 Scap Push Ups 10 Plank Twists Strength/Skill Metcon (AMRAP – Reps) Every Minute for 3 Minutes :20 HS Hold then, Every Minute for 3 Minutes 1-3 HSPU Negative or Headstand (tripod focus) then, Every Minute for 3 Minutes 1 […]

baseline training week 3 day 2

baseline training week 3 day 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up 20 Band Pull Aparts 200m Run 20 Jump Squats (for height!) 200m Run :30 Deadhang from Pull Up Bar Strength/Skill Metcon (No Measure) 3 Rounds :20 Hollow Body Hold :20 Superman Hold Rest :20 then, 3 Rounds 10 DB Hollow Lift (start light and work heavy w/o […]

baseline training week 3, day 1

baseline training week 3, day 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up Strength/Skill 1 Jerk Dip+ 1 Split Jerk w/ pause (2 reps of the complex 15:00) pause in the catch position rest 1 – 2 minutes between lifts1 set is 1 jerk dip+split jerk with pause in catch and another 1 jerk dip=split jerk with pause in catch […]

baseline training week 3, day 1

baseline training week 3, day 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up On a 15 Minute clock 1 Jerk Dip + 1 Split Jerk w/ Pause in catch position 1 Jerk Dip + 1 Split Jerk w/ Pause in catch position Rest 1-2 minutes Strength/Skill 1 Jerk Dip+ 1 Split Jerk w/ pause (2 reps of the complex 15:00) […]

Training Week 2, Day 5

Training Week 2, Day 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds 200m Run 10 Jumping Lunges 3 Wall Walks Then 10 Jump and Land in Split Jerk Stance w/o Barbell 10 Jump and land w/ Barbell 10 Light Split Jerks (Pause in the catch) Strength/Skill Split Jerk (3/3/3/3/3/) Every 3 Minutes for 18 Minutes 3 Split […]

Baseline Training Week 2, Day 4

Baseline Training Week 2, Day 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up Weakness Warm Up: Pick one of the following: 100/70 Calorie AAB 2K Row/Ski 1 Mile Run 10 Minute Cap With the weakness warm up the goal isn’t to try and necessarily PR but get more comfortable on “longer” monostructural tests. Instruct athletes to be steady for the […]

Training Week 2, Day 3

Training Week 2, Day 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 4-way Banded Glute Activation, 5 steps per direction + 3 squats after each direction 20 Lateral Squats 30 Russian KB Swings 53/35lbs Then, EMOM 5 Minutes, both in the same minute Run 100m (increasing speed and running hard for at least he last 2 minutes) 6 […]