Categories
Workouts

WEEK 1, DAY 2

CrossFit Montgomery – CF

Warm-up

5:00 Machine of Choice*

*Every Minute increase pace

Then proceed to complete the workout specific warmup

Strength/Skill

EMOM 3 Minutes

2-4 Pull Ups

6 Unweighted Step Ups

Right into

EMOM 3 Minutes

2-4 Chest to Bar Pull Ups

6 Unweighted Step Ups

Right into

EMOM 3 Minutes

1-2 Bar Muscle Ups

6 DB Step Ups, workout weight

Gymnastic Test (Time)

10 Pull Ups

20 S-DB Step Ups (50/35lbs)

15 Pull Ups

20 S-DB Step Ups

20 Pull Ups

20 S-DB Step Ups

10 Chest to Bar Pull Ups

20 S-DB Step Ups (50/35lbs)

15 Chest to Bar Pull Ups

20 S-DB Step Ups

20 Chest to Bar Pull Ups

20 S-DB Step Ups

10 Bar Muscle Ups

20 S-DB Step Ups (50/35lbs)

15 Bar Muscle Ups

20 S-DB Step Ups

20 Bar Muscle Ups

Categories
Workouts

WEEK 1, DAY 2

CrossFit Montgomery – CF

Warm-up

5:00 Machine of Choice*

*Every Minute increase pace

Then proceed to complete the workout specific warmup

Strength/Skill

EMOM 3 Minutes

2-4 Pull Ups

6 Unweighted Step Ups

Right into

EMOM 3 Minutes

2-4 Chest to Bar Pull Ups

6 Unweighted Step Ups

Right into

EMOM 3 Minutes

1-2 Bar Muscle Ups

6 DB Step Ups, workout weight

Gymnastic Test (AMRAP – Reps)

10 Pull Ups

20 S-DB Step Ups (50/35lbs)

15 Pull Ups

20 S-DB Step Ups

20 Pull Ups

20 S-DB Step Ups

10 Chest to Bar Pull Ups

20 S-DB Step Ups (50/35lbs)

15 Chest to Bar Pull Ups

20 S-DB Step Ups

20 Chest to Bar Pull Ups

20 S-DB Step Ups

10 Bar Muscle Ups

20 S-DB Step Ups (50/35lbs)

15 Bar Muscle Ups

20 S-DB Step Ups

20 Bar Muscle Ups

Categories
Workouts

WEEK 1, DAY 1

CrossFit Montgomery – CF

Warm Up

Run 800m

-Then-

2 Steady Rounds:

12 Lunge + Twist Steps

20 Wall Balls

:30 Dead Hang

Strength/Skill

Lifting Test

1×3 Power Position Squat Clean

1×3 Hang Squat Clean (at knees)

1×3 Tempo Pull Squat Clean

then,

Find a 1RM Squat Clean

then,

1-3 Sets of 3 @ 70% of the 1RM you just found (Drop and reset between reps)

Squat Clean (1 RM)

Conditioning

Pick 1-3 based on weakness. Athletes may choose other mobilizations based on personal needs.

-Couch Stretch, 3:00/side

-Pigeon Pose, 3:00/side

-Squat Hold, 3:00

-Banded Ankle Distraction, 3:00/side

-Banded Front Rack Mobilization, 3:00/side

-T-Spine Mash (roller or double LAX ball, 3:00

Categories
Workouts

WEEK 7, DAY 5

CrossFit Montgomery – CF

Warm Up

AMRAP 5 Minutes (Steady Pace)

10 Jumping Lunges

5 Bar Facing Burpees

10 Med Ball Squat Cleans

5 Bar Facing Burpees

Strength/Skill

Compare to 8/4/2022

Bench Press (1 RM)

Conditioning

Conditioning ReTest (AMRAP – Reps)

40-30-20

Bar Facing Burpees

Wallballs (20/14lbs)

12 Minute Time Cap

Scaled

40-30-20

Bar Facing Burpees

Wallballs (14/10lbs)

Rx Burpee:  a “jump” is required on the burpee

Scaled Burpee: athletes may step over the bar.

Compare to 8/19/22

Categories
Workouts

WEEK 7, DAY 4

CrossFit Montgomery – CF

Warm Up

Straight through with partner

Run 300m together

50′ Synchro Walking Lunge Steps

20 Synchro Russian KBS

20 Ring Rows (each, alternate every 10)

20 Synchro KB Squats

Run 300m together

Conditioning

On a continuous 26 minute clock:

AMRAP 16 Minutes, alternating rounds with partner:

10/7 Calorie AAB

1 Rope Climb

10 Hang Power Snatches (100/70lbs)

then,

From 16:00-26:00

Find a 1 RM Snatch

A: AMRAP (AMRAP – Rounds and Reps)

B: Snatch (1 RM)

Categories
Workouts

WEEK 7, DAY 3

CrossFit Montgomery – CF

Warm Up

3 Steady Rounds:

12 DB Front Rack Lateral Squats

10 Push Ups

12 Jump Squats

10 Burpees

Strength/Skill

Squat Clean (Every :30 for 10 Minutes (20 reps)
1 Squat Clean)

Sets 1-5: all performed with Tempo Pull

Sets 6-16: build to a heavy but perfect clean (no tempo pull)

Sets 17-20: reduce weight and finish with 4 perfect reps

Metcon

Metcon (Time)

30-20-10

Calorie Row

Front Squat (135/95lbs)

*50′ HS Walk after each set (3 total)

Run equivalent: 300-250-200m

Categories
Workouts

WEEK 7, DAY 3

CrossFit Montgomery – CF

Warm Up

3 Steady Rounds:

12 DB Front Rack Lateral Squats

10 Push Ups

12 Jump Squats

10 Burpees

Strength/Skill

Squat Clean (Every :30 for 10 Minutes (20 reps)
1 Squat Clean)

Sets 1-5: all performed with Tempo Pull

Sets 6-16: build to a heavy but perfect clean (no tempo pull)

Sets 17-20: reduce weight and finish with 4 perfect reps

Metcon

Metcon (No Measure)

30-20-10

Calorie Row

Front Squat (135/95lbs)

*50′ HS Walk after each set (3 total)

Run equivalent: 300-250-200m

Categories
Workouts

Week 7, Day 2

CrossFit Montgomery – CF

View Public Whiteboard

Warm Up

2 Rounds

300m Run

8 Light DB Manmakers

Manmakeer = Push Up on DBs, Right Arm Row, Left Arm Row

10 Box Jump Overs

Strength/Skill

Movement Prep

Ring Dip

– 10 Push Ups

– 2x :10 Ring Support Hold

– 3-5 Ring Dip Negatives

– 1 set of Ring Dips

HSPU

– :20 HS Hold

– 3-5 HSPU Negatives

– 3-5 HSPU

Conditioning

The Grind Slide (AMRAP – Reps)

16 MINUTE AMRAP – CLIMBING LADDER

2 HSPU

8 BOX JUMP OVERS (24/20″)

2 RING DIPS

8 BOX JUMP OVERS (24/20″)

4 HSPU

8 BOX JUMP OVERS

4 RING DIPS

8 BOX JUMP OVERS

……….

Categories
Workouts

WEEK 6, DAY 5

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Run 400m

-Then 2 Steady Rounds-

12 Lunge + Twist (twist towards forward leg)

15 Unbroken Wallballs

:30 Dead Hang

Strength

Tempo Pull Squat Clean (EMOM 12 Minutes (12 Sets))

1 Tempo Pull Squat Clean

Drop and reset between reps

Start at no heavier than 50% of your 1 RM

Conditioning

AMRAP 6 Minutes (AMRAP – Rounds and Reps)

24/18 Calorie Row

then

AMRAP in remaining time

8 Chest to Bar Pull Ups

8 Thrusters (115/75lbs)

Categories
Workouts

WEEK 6, DAY 4

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

AMRAP 7 Minutes

150m Row

10 Box Step Overs

12 Burpees

10 Hollow Rocks

Strength/Skill

Every Minute for 10 Minutes

1 “Fast” Set of HSPU

or

Every Minute for 10 Minutes

1-3 HSPU Negatives

or

Every Minute for 10 Minutes

:20 Handstand Hold

Consider the workout that follows when picking the amount of reps for this session.

Conditioning

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

30 Burpee Box Jump Overs (24/20″)

30 Toes to Bar