Baseline Training Week 2 day 2

Baseline Training Week 2 day 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up Strength/Skill Metcon (No Measure) 2 Rounds 5 False Grip Ring Rows 3 Rounds 5 low ring transitions 2 rounds 5 high ring transitions Conditioning Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP, alternating full rounds with a partner Each round- 3 muscle ups 6 DB Box Step […]

Baseline Training, Week 2 Day 1

Baseline Training, Week 2 Day 1

CrossFit Montgomery – CF View Public Whiteboard Strength/Skill Metcon (Time) 150 russian kb swings 32kg/24kg for time. For Rx, must do at least 15 at a time at the Rx weight Conditioning Metcon (Time) E2MOM for 7 rounds 150/125m row as fast as possible. Rest remainder. Score is slowest round

Baseline Training, Week 2 Day 1

Baseline Training, Week 2 Day 1

CrossFit Montgomery – CF View Public Whiteboard Strength/Skill Metcon (Time) 150 russian kb swings 32kg/24kg for time. For Rx, must do at least 15 at a time at the Rx weight Conditioning Metcon (Time) E2MOM for 7 rounds 150/125m row as fast as possible. Rest remainder. Score is slowest round

Baseline Training, Week 2 Day 1

Baseline Training, Week 2 Day 1

CrossFit Montgomery – CF View Public Whiteboard Strength/Skill Metcon (Time) 150 russian kb swings 32kg/24kg for time. For Rx, must do at least 15 at a time at the Rx weight Conditioning Metcon (Time) E2MOM for 7 rounds 150/125m row as fast as possible. Rest remainder. Score is slowest round

Baseline training week 1 day 5

Baseline training week 1 day 5

CrossFit Montgomery – CF View Public Whiteboard Warm-up Floss Quads Then 3 Rounds 200m Run 10 Empty Bar Thrusters* *Add weight each round Then, Mash T-Spine and/or Front Rack Stretch for 2-3 minutes Strength/Skill Thruster (12/9/6/3) Conditioning Wallballs and Prayers (3 Rounds for reps) Interval Test “Wallballs And Prayers” AMRAP 4 Minutes 12/8 Calorie AAB […]

Baseline training, week 1, day 4

Baseline training, week 1, day 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up 20 shoulder swimmers then accumulate 1:00 in a deadhang from pullup bar then 2 rounds 8 burpees 12 jumping lunges (total) then 11 shoulder press 9 push press 7 push jerks 5 split jerks Strength/Skill 1 Jerk Dip+ 1 Split Jerk w/ pause (15:00 clock, build to […]

Baseline Training Week 1 Day 3

Baseline Training Week 1 Day 3

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 per side, roll arches of feet on lacrosse ball Then 30 Leg Swings (15/side, Front-to-back = 1) Then, 3 Rounds 50 Single Unders (No Double Unders) 12 Russian KB Swings 3 Pull Up Negatives (:05 negative is the goal) Strength/Skill 3 sets of max unbroken strict […]

Baseline Training Week 1 Day 2

Baseline Training Week 1 Day 2

CrossFit Montgomery – CF View Public Whiteboard Warm-up 3:00 of Banded Glute Activation Then 3 Rounds 1:00 Row/Bike 10 Pause Back Squats (brief pause at the bottom, increase weight each round. Last round perform jumping) 16 S-Leg Glute Bridges (8/leg) Strength/Skill Back Squat (5/5/5/3/3/3/2) Back Squat 5-5-5-3-3-3-2 Immediately after each set, perform 5 max height […]

Baseline Training Phase 1, Week 1, Day 1

Baseline Training Phase 1, Week 1, Day 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up Every 3 Minutes for 9 minutes :20 empty bar push press :30 gymnastic kips :20 Box Jump (Step Down) 10/7 Bike Sprint Rest remainder of the interval in a wrist stretch Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 11:00 8 Push Press (135/95) 9 Burpee Box […]

Baseline Training Phase 1, Week 1, Day 1

Baseline Training Phase 1, Week 1, Day 1

CrossFit Montgomery – CF View Public Whiteboard Warm-up Every 3 Minutes for 9 minutes :20 empty bar push press :30 gymnastic kips :20 Box Jump (Step Down) 10/7 Bike Sprint Rest remainder of the interval in a wrist stretch Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 11:00 8 Push Press (135/95) 9 Burpee Box […]