week 3 day 4

week 3 day 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up Every :90 for 6:00 (4 sets) 10/8 Calorie Row 10 Step Ups on 24/20″ Box In the remaining time accumulate as much time as possible in an arms up plank. No rest between rounds Strength/Skill 5 Sets 5-10 GHD Back Extensions Form focus Conditioning Metcon (Time) For […]

week 3 day 3

week 3 day 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3×20 single leg glute bridge, 10 each leg Then 3×10 Single Leg KB RDL (5/leg) Then 9-6-3 Bar Facing Burpee KB Sumo Deadlift High Pull Strength/Skill Sumo Deadlift (15/15) First set is a lighter warm up set, second is AHAP. If possible, shoot for the second set […]

week 3 day 2

week 3 day 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up AMRAP 7:00 40 single unders 5 ring rows 30 single unders 10 kb taters 20 single unders :15 squat hold Strength/Skill Rope Climb Skill 1×3 seated foot lock 1×3 seated foot lock+stand 1 Rope climb w/ as many pulls as possible 1 rope climb w/ as few […]

Week 3 day 1

Week 3 day 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up Conditioning Metcon (AMRAP – Rounds) AMRAP 40 Minutes in a team of 4, waterfall style: Row 300m Bike 500m Run 200m Ski: 200m (only if no rowers are available Extra 5 Rounds 50′ Sled Push or Drag AHAP Rest 3:00 Sled should be extremely heavy, but allow […]

week 2 day 5

week 2 day 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up Every 2:00 for 8:00 10 Box Step Ups 8 Jump Squats 6 Ring Rows 4 Barbell Good Mornings 2 Burpee Box Jump Overs Strength/Skill Muscle Up Skill session 3 Rounds 2 Kip Swings into 2 turn overs* Then, 4 Rounds 1-3 Muscle Ups** *Scaled athletes practice 5 […]

week 2 day 4

week 2 day 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run Then 4 Rounds* 7 RDLs 7 High Pulls (clean grip) 7 Tall Muscle Cleans 7 Power Position Power Cleans First 2 Rounds with an empty barbell, then begin adding weight Weightlifting Power Position Power Cleaning (5/5/5) 3×5 Power Position Power Clean LOW HANG POWER CLEAN […]

week 2 day 4

week 2 day 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run Then 4 Rounds* 7 RDLs 7 High Pulls (clean grip) 7 Tall Muscle Cleans 7 Power Position Power Cleans First 2 Rounds with an empty barbell, then begin adding weight Weightlifting Power Position Power Cleaning (5/5/5) 3×5 Power Position Power Clean Conditioning Metcon (Distance) AMRAP […]

week 2 day 3

week 2 day 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds 200m Run 3 Inchworms 4 Vertical Leaps 5 Ring Rows 6 Spiderman Lunges Strength/Skill Metcon (AMRAP – Reps) AMRAP 4 Rounds 10 Hip Extensions into Max Duration Hold (1 minute cap) Rest as needed between Reps = total seconds in the hold Conditioning Metcon (AMRAP […]

2021-06-15

2021-06-15

CrossFit Montgomery – CF View Public Whiteboard Warm-up Strength/Skill Sumo Deadlift (2 sets of 20) Conditioning Metcon (AMRAP – Rounds and Reps) Beach SZN AMRAP 15 Minutes 1:00 Max Rep Dumbbell Renegade Rows 1:00 Max Rep DB Skull Crusher 1:00 R. Leg BW Split Squats 1:00 L. Leg BW Split Squats