WEEK 7, DAY 1

WEEK 7, DAY 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up 500m Row or 400m Run Then: 10 A-Frame Toe Touches 10 Box Jumps 100m Farmers Carry (moderate-heavy) 20 Cossack Squats Strength/Skill Sumo Deadlift (5 RM) Conditioning NO MEASURE – JUST PUMP!!!!!! 5 Rounds for QUALITY: 10 Farmer’s Hold Lunges, Heavy 10-20 Push Ups on DB’s 8 Windshield […]

WEEK 6, DAY 5

WEEK 6, DAY 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up Every 2 Minutes for 10 Minutes: 10 Scap Push Ups 10 Push Ups with a Twist Row the remaining time Strength/Skill Bench Press (3/3/3/3/3/3/3) Start around 70% and build; Athletes should use their normal overhead pressing grip, and not use the elasticity of their ribcage to bounce […]

WEEK 6, DAY 5

WEEK 6, DAY 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up Every 2 Minutes for 10 Minutes: 10 Scap Push Ups 10 Push Ups with a Twist Row the remaining time Strength/Skill Bench Press (3/3/3/3/3/3/3) Start around 70% and build; Athletes should use their normal overhead pressing grip, and not use the elasticity of their ribcage to bounce […]

WEEK 6, DAY 4

WEEK 6, DAY 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 Banded Front Rack Stretch, per side 20 Air Qquats 200m run 20 Cossack Squats 200m Run 20 Wallballs (thrown to 10′ target or higher) 20 PVC Pass Throughs 15 Ring Rows Strength/Skill 5 x 3 Low Ring Transitions 4 x 2 High Ring Transitions 3 Small […]

WEEK 6, DAY 3

WEEK 6, DAY 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up Mash Forearms, 2:00 per Arm Then 2 Rounds: 200m Run 10 Hollow Rocks 10 Vertical Jumps :20 Handstand Hold Strength/Skill Power Clean (5-5-4-4-3-3-2-2 AHAP) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 7 Minutes 3 Hang Power Cleans (95/65) 3 Toes to Bar6, 6, 9, 9, 12, […]

WEEK 6, DAY 2

WEEK 6, DAY 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up 20 A-Frame Toe Touches 800m Run 20 Leg Swings (Front to Back) 10 Empty Bar Good Mornings 20 Leg Swings (Side to Side) Strength/Skill GHD Back Extensions 3 Sets of 15 Back Extensions into Max Duration Hold @ Parallel (1′ cap) Rest as needed We want athletes […]

WEEK 6, DAY 2

WEEK 6, DAY 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up 20 A-Frame Toe Touches 800m Run 20 Leg Swings (Front to Back) 10 Empty Bar Good Mornings 20 Leg Swings (Side to Side) Strength/Skill GHD Back Extensions 3 Sets of 15 Back Extensions into Max Duration Hold @ Parallel (1′ cap) Rest as needed We want athletes […]

WEEK 6, DAY 1

WEEK 6, DAY 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up 100m Run 25′ Duck Walk 100m Run 25′ Inchworm 100m Run 20 Cossack Squats 100m Run 25′ Burpee Broad Jump Strength/Skill Sumo Deadlift (6/6/6) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes 8 Good Mornings 7 Reverse Curls 6 Strict PressEnsure a controlled, safe ROM […]

Week 5, Day 6

Week 5, Day 6

CrossFit Montgomery – CF View Public Whiteboard spd: SPEEDY (AMRAP – Rounds and Reps) AMRAP (with a Partner) 40 minutes Every 2 minutes, perform: 8 Wall Ball Shots (20/14 lb) 8 Deadlifts (95/65 lb) 8 Power Cleans (95/65 lb) 8 Shoulder-to-Overheads (95/65 lb) Max Calorie Row (in the remaining time)

WEEK 5 DAY 5

WEEK 5 DAY 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds 15/10 Calorie Row 12 Cossack Squats 3 Inch Worms Then 30 Glute Bridges with Glute Activation band above the knees Strength/Skill Sumo Deadlift (9/9/9) Conditioning Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 empty bar curls 12 dumbbell bench press 12 weight sit ups […]