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Workouts

WEEK 1, DAY 1

CrossFit Montgomery – CF

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Warm-up

Straight Through

10 Air Squats

20/15 Calorie Row

10 Air Squats

15 Burpees

10 PVC OH Squats

20/15 Calorie Row

10 Empty Bar OH Squats

Strength/Skill

Warm Up

1×3 from Power Position

1×3 from Hang, at knee, w/ tempo pull

1×3 Temp Pull Squat Snatches, lighter than set 1 weight.

then,

5 reps @ 55%

4 @ 60%

3 @ 65%

5 @ 60%

4 @ 65%

3 @ 70%

5 @ 65%

4 @ 70%

3 @ 75%

Rest 2-4 minutes between sets, drop and reset.

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

Squat Snatch

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Workouts

WEEK 1, DAY 5

CrossFit Montgomery – CF

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Warm-up

On a 8 Minute Clock:

Run 400m

10 Strict Press, empty bar

30 Jumping Lunges

10 Push Press, empty bar

10 Scap Pull Ups

10 Push Jerks, empty bar

10 Kipping Knee Raises

Max Freestanding HS Hold in Remaining Time

METCON (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

4 Shoulder to Overhead (155/105lbs)

6 Toes to Bar

6 Shuttle Runs*

*1 Shuttle Run = 25′ out and 25′ back

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Workouts

WEEK 7, DAY 4

CrossFit Montgomery – CF

Warm-up

AMRAP 7 Minutes

200m Row

10 Plate Ground to OH

2 Wall Walks

10 PVC OHS

Strength/Skill

Conditioning

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

Sets 1-5: all performed with a Tempo Pull

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

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

Next week we find a 1RM – use today to dial in all of the tempo work we’ve done with quality reps.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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Workouts

WEEK 7, DAY 3

CrossFit Montgomery – CF

Warm-up

2 Rounds

12 DB Goblet Lateral Squats

10/8 Calorie AAB/Row (HARD)

12 Jump Squats

10 Push Ups w/ a twist

*alternate machines between rounds

Strength

Paused Back Squat (Find a 1RM

Full 1-second pause in the bottom)

Full pause in the bottom of each rep. At least one second (or more).

Conditioning

Metcon (Time)

20/15 AAB

20 Bar Facing Burpees

20/15 Row

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Workouts

WEEK 7, DAY 2

CrossFit Montgomery – CF

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Warm-up

4 Rounds

1:00 Machine of choice

10 Step Ups

Every round, 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
15 Minute cap

Step Ups to 24/20″

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Workouts

WEEK 7, DAY 1

CrossFit Montgomery – CF

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Warm-up

2:00 Pigeon Stretch/Side

-Then-

5 Rounds

3 Burpee DB Squat Cleans

6 DB Front Rack Lunges

*Performed with a light set of DBs

Strength/Skill

Squat Clean (1×3 Power Position
1×3 Hang (at knee)
1×3 Tempo Pull
then
3 reps @ 65%
2 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
then, continue to new 1RM
)

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

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Workouts

WEEK 6, DAY 6

CrossFit Montgomery – CF

Annie Goes Running (Time)

50 Double Unders
50 Sit-Ups
400m Run
40 Double Unders
40 Sit-Ups
400m Run
30 Double Unders
30 Sit-Ups
400m Run
20 Double Unders
20 Sit-Ups
400m Run
10 Double Unders
10 Sit-Ups
400m Run

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Workouts

WEEK 6, DAY 5

CrossFit Montgomery – CF

Warm-up

Strength/Skill

Conditioning

Front Squat (10 x 2 @ 60%)

Normal descent, stand with speed

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

3 Clean and Jerk (115/80lbs)

4 Burpee Box Jump Overs (24/20″)

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Workouts

WEEK 6, DAY 4

CrossFit Montgomery – CF

Warm-up

2:00 Machine, forever pace

20 Up-Downs (a burpee w/o the push up)

1:30 Machine, sustain pace

8 S-Arm Devil’s Press (left arm)

1:00 Machine, reach pace

8 S-Arm Devil’s Press (right arm)

Conditioning

Metcon (Calories)

AMRAP 30 Minutes

10 S-Arm Devil’s Press (50/35lbs)

1:30 Machine

Score is total calories

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Workouts

WEEK 6, DAY 3

CrossFit Montgomery – CF

Warm-up

AMRAP 6 Minutes

8/6 Calorie Row

6 Pause OHS (1-Sec Pause @ bottom)*

6 Strict Pull-Ups or Ring Rows

*Start w/PVC, progress to epty bar as hips/shoulders loosen up.

Strength/Skill

Tempo Pull Squat Snatches (Every :30 for 8 Minutes (16 sets)
1 Tempo Pull Squat Snatch)

Start no heavier than 50% of your 1RM and only add weight if your movement is flawless.

Conditioning

Metcon (4 Rounds for reps)

AMRAP 2 Minutes x 4

2-4 Rope Climbs

Max rep Deficit Push Ups 2/1″ in remaining time

Rest 2:00