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Workouts

WEEK 4, DAY 1

CrossFit Montgomery – CF

Warm-up

Alt. EMOM 9 Minutes

1 – 50ft Bear Crawl

2 – 50ft Duck Walk

3 – 14/10 AAB or 18/15 Calorie Row

Strength/Skill

Handstand Walk Skill Warm Up

1x :20 HS Hold

1x :20 HS Hold + Weight Shift

3x Kick Up + Walk into Wall

then,

2:00 to practice HS Walking or HSW scale

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

20/15 Calorie AAB

25′ HS Walk

20 S-DB or KB Squat 35/25lbs

25′ HS Walk

For scoring, 5’= 1 rep. DB or KB may be squatted anyhow

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Workouts

WEEK 3, DAY 5

CrossFit Montgomery – CF

Warm-up

3 Rounds

12 Air Squats>Lunges>Front Squats

8 Tempo Push Ups (Slow decent-Fast up)

6/4 AAB

Strength/Skill

:30 Deadhang

Rest

:30 Scap Pull Ups

Rest

:30 Gymnastic Kips

Rest

5 Jump-into-kip

Rest

3 Jump-into-kip + kip (look over bar)

Rest, then:

EMOM 5 Minutes

1-3 Bar Muscle Ups

*Athletes without BMU may perform 1-3 Jumping BMU

Conditioning

Metcon (Time)

Alternating Every 2 Rounds with a partner

20 Rounds (10 rounds each)

3 Bar Muscle Ups

6 Thrusters (115/85lbs)

9 Push Ups

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Workouts

WEEK 3, DAY 4

CrossFit Montgomery – CF

Warm-up

2 Rounds

15 Band Pull Aparts

200m Run/400m Bike

10 Lunge + Reach

:30 Handstand Hold (may be free standing)

Strength/Skill

Option 1:

Death by Handstand Walk

Every :90 Until Failure

15ft. Handstand Walk*

*Add an extra 15ft each round

Must be done as 30ft shuttles (15/15)

*If Athletes fail a round before the time cap, they will rest a full :90 round before continuing. This may only be done once.

12 Minute Time Cap

Option 2:

Death by Handstand Walk

Every :90 for 12 Minutes

5-15ft. Handstand Walk*

*Add 5-10ft per round

*If Athletes fail a round before the time cap, they will rest a full :90 round before continuing. This may only be done once.

Option 3:

Every 2 Minutes on the Minute for 12 minutes

Max Handstand Walk/Handstand Shoulder Taps/Handstand Hold

*Athlete works for :60 and rest for at least :60 each round

Conditioning

7-11 (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

7 Box Jump ATWO (24/20″)

11 SDLHP (95/65lbs)

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Workouts

WEEK 3, DAY 3

CrossFit Montgomery – CF

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Warm-up

4-Way Banded glute Activation Steps, 20 per direction

2 Steady Rounds

15 Pause Goblet Squats w/band around knees

20 S-Arm Alt DB Hang Clean & Jerk

10 Box Step Ups

Strength/Skill

Back Squat (5 x 5

Rest 3-5 minutes between sets)

Set 1: 87.5%

Set 2-4: 87.5-92.5%

Set 5: 87.5%

All % based on 5RM

Conditioning

Post Squat Cool Down:

1) 5-10 minutes forever pace on machine

2) Pick 1-3 mobilizations (or any mobilization that works for you):

– Couch Stretch, 2:00/side

– Pigeon Pose, 2:00/side

– Saddle Pose, 2:00

– Frog Pose, 2:00

– Seated forward fold, 2:00

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Workouts

WEEK 3, DAY 2

CrossFit Montgomery – CF

Warm-up

3:00 Machine

20 Air Squats

2:00 Machine

20 Lunges

1:00 Machine

20 Good Mornings

Conditioning

Metcon (7 Rounds for distance)

7 Rounds

2:00 Row for average pace per 500m

Rest 3:00
Score is average pace per 500m across all intervals.

Pacing shoud be faster than 2k PR pace.

Categories
Workouts

WEEK 3, DAY 2

CrossFit Montgomery – CF

Warm-up

3:00 Machine

20 Air Squats

2:00 Machine

20 Lunges

1:00 Machine

20 Good Mornings

Conditioning

Metcon (7 Rounds for time)

7 Rounds

2:00 Row for average pace per 500m

Rest 3:00
Score is average pace per 500m across all intervals.

Pacing shoud be faster than 2k PR pace.

Categories
Workouts

WEEK 3, DAY 1

CrossFit Montgomery – CF

Warm-up

8 Rounds (4 minutes)

:10 HARD Row, :20 Slow

-Then-

3 Rounds

5 KB Taters

8 Burpees over the KB

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 4

12 Toes to Bar

10 Bar Facing Burpees

3 Snatches @ 60-70%*

Rest 2:00 between AMRAPs
*Snatches may be done anyhow. Continue where you left off after each rest.

Categories
Workouts

WEEK 2, DAY 5

CrossFit Montgomery – CF

Warm-up

2 Steady Rounds

20 Russian KBS (53/35lbs)

:20 Hanging L-Sit or on Parallettes

6-12 Banded Strict C2B Pull Ups

100m Run

Strength/Skill

Deadlift (4 x 10)

Rest 2-3 Minutes

Heavy (use a weight that you would normally have to break up to complete);

this is NOT a 10RM

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

50′ Goblet Lunge (53/35lbs)

10 Pull Ups
Use one KB

Categories
Workouts

WEEK 2, DAY 4

CrossFit Montgomery – CF

Warm-up

1K Row or 2K AAB, starting slow and increasing speed every 250m/500m

Strength/Skill

HSPU Skill Warm Up

Every Minute x 2

:20 HS Hold + 5 Light Front Squats

Every Minutex 2

1-3 HSPU Negatives + 3 Light Hang Squat Cleans (ascending in weight)

Every Minute x 2

1 Set of HSPU (reps should be fast) + 1 Squat Clean (ascending in weight)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

1 Squat Clean (185/125lbs)

5 HSPU

12/10 Calorie Row

Categories
Workouts

WEEK 2, DAY 3

CrossFit Montgomery – CF

Warm-up

AMRAP 6 Minutes

5 Shuttle Runs*

10 Air Squats

10 Ring Rows

10 Hollow Rocks

*25′ out and 25′ back

Strength/Skill

Capacity

AMRAP 5 Minutes

Sets of 1-5 Bar Muscle Ups

-or-

EMOM 5 Minutes

x Reps of Banded Strict CTBor COB Pull Ups

Conditioning

Metcon (AMRAP – Reps)

100 Burpee Box Jump Overs (24/20″)*

*Every Minute, starting at 1:00, perform 2 Devils Presses (50/35lbs) (each arm)
Time Cap 16 Minutes