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Workouts

WEEK 3, DAY 5

CrossFit Montgomery – CF

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Warm-up

2:00 of Banded Glute Activation

-Then-

20 Banded Good Mornings

20 Jumping Squats

20 A-Frame Toe Touches

20 Calorie Row

Strength/Skill

3×4 Gymnastics Kips on High Rings

3×3 High Ring Turnovers

Then,

Every :90 for 6 Minutes

1-3 Perfect Muscle Ups

Conditioning

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

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Workouts

WEEK 3, DAY 4

CrossFit Montgomery – CF

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Warm-up

2:00 T-Spine Mash/Extension on Foam Roller

-Then- (at agressive pace):

20 Plate Ground to Overhead

10 Burpees to Plate

10 Plate Ground to Overhead

10 Calorie AAB Sprint

Strength/Skill

Split Jerk (4/3/2/4/3/2/4/3/2)

Every :90 until you complete all 9 sets (13.5 minutes)

4 @ 50%

3 @ 60%

2 @ 70%

4 @ 52.5%

3 @ 62.5%

2 @ 72.5%

4 @ 55%

3 @ 65%

2 @ 75%

Must perform a 1-second pause in the catch before returning the feet back under the hips.

Use the percentage as a rough guide, but overall focus on form v. weight

Conditioning

Metcon (Calories)

3 Rounds

:30 Max Calorie AAB

Rest 4:30

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Workouts

WEEK 3, DAY 3

CrossFit Montgomery – CF

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Warm-up

3:00 C2 Machine, Increase speed every minute

-Then-

:30 Hang from Pull Up Bar

10 Push Ups

30 Air Squats with glute activation band

:30 Hang from Pull Up Bar

Strength/Skill

Back Squat (5×5 @ 90% 5RM from test week)

All sets are the same weight.

Rest 2-4 minutes between sets.

The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week.

Conditioning

Accumulate 8:00 in a lateral plank*

*after performing a max duration plank on both sides, perform 10 Barbell Good Mornings.

15 Minute Time Cap

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Workouts

WEEK 3, DAY 2

CrossFit Montgomery – CF

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Warm-up

100 Single Unders

15 Ring Rows

75 Single Unders

15 Empty Bar Good Mornings

50 Single Unders

10 Hang Muscle Snatches

25 Double Unders

Conditioning

Metcon (Time)

5 Rounds:

80 Double Unders

20/18/16/14/12 Pull Ups

10/8/6/4/2 Hang Power Snatches (135/95lbs)

Rest 2:00

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Workouts

WEEK 3, DAY 1

CrossFit Montgomery – CF

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Warm-up

10 Inchworms + Push Up

20 Squat and Twist

-Then-

3 Rounds

15 Unbroken Wallballs

10 Box Jumps, step down

10 KB Swings

Strength/Skill

Thruster (20/20/20)

For Speed:

20 Thrusters

Rest 2:00

20 Thrusters

Rest 2:00

20 Thrusters

Ahtlete picks their weight, prioritizing MetCon weights vs. strength work. All reps shoudl be done fast and smooth with minimal grinding at the end of the set.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8 Box Jumps ATWOs (20/16″)

10 DB Deadlifts, (30-60lbs per hand)

8 Box Jump ATWOs

5 Deficit HSPU (4/2″)

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Workouts

WEEK 2, DAY 5

CrossFit Montgomery – CF

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Warm-up

2:00 Shoulder Swimmers

-Then-

Alt. EMOM 9:00 (:50s working, :10s Transition)

1 – PVC Overhead GFYs (GFY = R-Leg Lunge + L-Leg Lunge + Squat)

2 – Bar Facing Burpees

3 – Ring Rows

Conditioning

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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Workouts

WEEK 2, DAY 5

CrossFit Montgomery – CF

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Warm-up

2:00 Shoulder Swimmers

-Then-

Alt. EMOM 9:00 (:50s working, :10s Transition)

1 – PVC Overhead GFYs (GFY = R-Leg Lunge + L-Leg Lunge + Squat)

2 – Bar Facing Burpees

3 – Ring Rows

Conditioning

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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Workouts

WEEK 2, DAY 4

CrossFit Montgomery – CF

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Warm-up

AMRAP

12 Light DB Deadlifts

9 Light DB Hang Cleans

6 Light DB Should to Overhead

:10 AAB Sprint

Strength/Skill

HS Walk Skill

EMOM 2 Minutes

:30 HS Hold, shift weight from one hand to the other

EMOM 2 Minutes

:20 Should Taps

EMOM 2 Minutes

25-10′ HS Walk to Wall

or, for proficient athletes:

10′ Shuttle (5′ out and back)

20′ Shuttle (10′ out and back)

30′ Shuttle (15′ out and back)

40′ Shuttle (20′ out and back)

50′ Shuttle (25′ out and back)

Conditioning

Metcon (Time)

5 Rounds:

20/14 Calories AAB

40′ Handstand Walk

5 Deadlifts @ 70-75% of 1RM

Rest 3:00

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Workouts

WEEL 2. DAY 3

CrossFit Montgomery – CF

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Warm-up

2:00 Row @ Moderate Pace

1:00 Banded Good Mornings

1:00 Banded Pull Downs

1:00 Single Unders

2:00 Row @ Workout Pace

Conditioning

Metcon (Time)

5K Row

Every 3 Minutes, starting at 3:00 perform 60 Double Unders

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Workouts

WEEK 2, DAY 2

CrossFit Montgomery – CF

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Warm-up

Couch Stretch (2:00 per side)

-Then-

3 Rounds

10/7 Calorie Row

15 Russian KB Swings

10 KB Goblet Squats

-Then-

2:00 4 way banded glute activation

Strength/Skill

Back Squat (5×5 (@87.5 of 5RM))

All sets are at the same weight.

Rest 2-4 minutes between sets.

Conditioning

Metcon (Time)

On at 10 Minute Running Clock

Max Duration HS Hold*

*Each time you break, perform 10 ring rows then repeat. Athletes should be able to complete all 10 reps of the ring rows unbroken each round.