Week 1, Day 5

Week 1, Day 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 Deltoid Mash w/ Barbell, per side Then 300m Run 10 Tall Muscle Snatches 10 Tall Power Snatches 10 Tall Squat Snatches 10 Power Position Squat Snatches 10 Above the Knee Squat Snatches 10 Below the Knew Squat Snatches 3 Tempo Pull Squat Snatches (see video) https://youtu.be/vsE_XAT4k-E […]

Week 1, Day 4

Week 1, Day 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3:00 Row or Bike, Or 800m Run 3:00 Banded Glute Activation* *Every :30 perform 5 Jump Squats 30 S-leg Glute Bridges (15/leg) 30 Russian KB Swings 53/35lbs for Maximum hip extension/explosiveness Weightlifting Back Squat (5-5-5-5-5) First set should be around 70%. Add weight after each set, building […]

Week 1, Day 4

Week 1, Day 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3:00 Row or Bike, Or 800m Run 3:00 Banded Glute Activation* *Every :30 perform 5 Jump Squats 30 S-leg Glute Bridges (15/leg) 30 Russian KB Swings 53/35lbs for Maximum hip extension/explosiveness Weightlifting Back Squat (5-5-5-5-5) First set should be around 70%. Add weight after each set, building […]

Week 1, Day 3

Week 1, Day 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up Every :90 for 6:00 (4 sets) 40 Single Unders 6 Light Power Cleans 6 Light Push Presses Conditioning Captain Thunderpants (Time) On a 32 Minute Clock: 10 Rounds 200m Run 10 Bar Facing Burpees 5 Power Cleans 135/95lbs Time Cap: 24 Minutes Then, from 24:00-32:00 Find a […]

Week 1, Day 3

Week 1, Day 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up Every :90 for 6:00 (4 sets) 40 Single Unders 6 Light Power Cleans 6 Light Push Presses Conditioning Captain Thunderpants (Time) On a 32 Minute Clock: 10 Rounds 200m Run 10 Bar Facing Burpees 5 Power Cleans 135/95lbs Time Cap: 24 Minutes Then, from 24:00-32:00 Find a […]

Week 1, Day 2

Week 1, Day 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds :20 Deadhang from Pull-up Bar 10 Scap Pull-ups 10 Ring Rows Then 2 Rounds 250/200m Row 15 Jump Squats 4-8 Strict Pull-ups or Banded Strict Pull-ups Conditioning Buzz Smiteyear (AMRAP – Reps) For Time Row 800/700m 60 Box Jump Overs 24/20″ 50 Chest to Bar […]

Week 1, Day 2

Week 1, Day 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds :20 Deadhang from Pull-up Bar 10 Scap Pull-ups 10 Ring Rows Then 2 Rounds 250/200m Row 15 Jump Squats 4-8 Strict Pull-ups or Banded Strict Pull-ups Conditioning Buzz Smiteyear (Time) For Time Row 800/700m 60 Box Jump Overs 24/20″ 50 Chest to Bar Pull-ups 40 […]

WEEK 1, DAY 1

WEEK 1, DAY 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up 4 Minute Row 2:30 Easy 1:00 Moderate :30 HARD Then, 20 Leg Swings, per side, Front and Back Then, 2 Rounds: 3 Inchworms 10 Russian KB Swings, AHAP Strength/Skill Deadlift (5-3-3-1-1-1) Lifting Test Start around 60-70% and add weight each set, building to a 1RM for the […]

WEEK 1, DAY 1

WEEK 1, DAY 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up 4 Minute Row 2:30 Easy 1:00 Moderate :30 HARD Then, 20 Leg Swings, per side, Front and Back Then, 2 Rounds: 3 Inchworms 10 Russian KB Swings, AHAP Strength/Skill Deadlift (5-3-3-1-1-1) Lifting Test Start around 60-70% and add weight each set, building 10 a 1RM for the […]

WEEK 2, DAY 5

WEEK 2, DAY 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up Every 3 Minutes for 9 Minutes 150/125m Row HARD 10 Scap Push Ups 10 Scap Pull Ups 20 Jumping Lunges In remaining time row slowly Metcon CFG Event 15 – Final (Time) Rx+: 600m Row 90 Chest to Bar Pull-ups 36 Ft. Back Rack walking lunges (155/115lbs) […]