Categories
Workouts

WEEK 2, DAY 2

CrossFit Montgomery – CF

Warm-up

Every 2:00 for 8:00 minutes

10 Calorie AAB, hard but not sprinting

10 Air Squats x2 > Jumping Air Squats > empty bar squats

Plank Hold in remaining time

Strength/Skill

Back Squat (5 x 5

Rest 3-5 minutes between sets)

Set 1: 85%

Set 2-4: 85-90%

Set 5: 80%

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

Categories
Workouts

WEEK 2, DAY 1

CrossFit Montgomery – CF

Metcon (6 Rounds for time)

Every 6 Minutes of 36 Minutes

10/7 Calorie Row

10/7 Calorie AAB

Warm-up

8 Minutes on a Machine

Every 2:00, perform 5 burpees and then switch machines. Increase intensity on each new machine.

Conditioning

Categories
Workouts

WEEK 1, DAY 6

CrossFit Montgomery – CF

Metcon (Time)

Buy-In 400m Run or 500m Row

-then-

5 Rounds

10 Power Cleans (135/95lbs)

10 T2B

10 Thrusters (135/95lbs)

10 Pull-Ups

25 Double Unders

-then-

Cash-Out 400m Run or 500m Row

Categories
Workouts

WEEK 7, DAY 5

CrossFit Montgomery – CF

Warm-up

2 Rounds, Teams of 3, Rotating every minute

P1: 1:00 Row

P2: Handstand/Handstand Walk Practice

P3: 10 Air Squats + Squat Hold

Strength/Skill

Overhead Squat (Find a 1RM Overhead Squat)

Conditioning

Metcon (Time)

2 Rounds

15 Push Ups

20 Alt. S-Arm DB Squat Cleans (50/35lbs)

15 Push Ups

20 Box Jump Overs (24/20″)
Rx+: (70/50lbs)

Categories
Workouts

WEEK 7, DAY 4

CrossFit Montgomery – CF

Warm-up

Every :90 for 9 Minutes

(all done in the same :90)

6 Burpees

4 Step Ups > add DBs after a few rounds

2 Shuttle Runs

Conditioning

Metcon (5 Rounds for time)

Every 5 Minutes for 25 Minutes (5 Rds)

12 Burpees

10 Double DB Step Ups (50/35s) to 20″

8 Shuttle Runs
1 shuttle = 25′ out and back. 3 points of contact must be made over the line for the shuttle to count (both feet + 1 hand touch).

Score is time from each of the 5 intervals.

Categories
Workouts

WEEK 7, DAY 3

CrossFit Montgomery – CF

Warm-up

3 Steady Rounds

12 DB Front Rack Lateral Squats

10 Hip Extensions (or glute bridges if GHDs are not available)

12 Jump Squats

10 Ring Rows

-Then-

2:00 of 4-Way Banded Glute Activation

Strength/Skill

Find a 5RM Back Squat

This is your Back Squat test for Phase IV!

Back Squat

Conditioning

Choose 1 of the Following:

– Find a 1RM Weighted Strict Pull Up

or

– 5:00 Max Rep Strict Pull Ups

Weighted Pull-ups

5:00 Pullups (AMRAP – Reps)

Max rep Strict Pull Ups

Categories
Workouts

WEEK 7, DAY 2

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

5:00 on Any Machine

-Then-

Move Steadily Through:

1:00 Squat Hold

15 Empty Bar Snatch Grip Press

15 Pause OHS w/empty bar

15 Empty Bar Snatch Grip RDLs

1:00 Squat Hold

Strength/Skill

Squat Snatch (RE-TEST
Find a 1RM
Warm Up
1 x 3 from Power Position
1 x 3 from Hang, at knee, w/tempo
1 x 3 Tempo Pull Squat Snatches
-then-
3 reps @ 70%
2 @ 75%
1 @ 80%
1 @ 75%
then, continue upward to new 1RM

)

The final, lighter, single is intended to make the bar feel a bit lighter and force the athlete to perform a mini wave as we have done the previous 6 weeks.

Conditioning

Snatch Mobility Session

Pick 2-4from the list below:

– OH Squat Hold, Empty Bar 2:00

– T-Spine Mash, 3:00

– Dead Hang from Pull Up Bar, 3:00

– Pigeon Pose, 2:00/side

– Banded Ankle Distraction, 2:00/side

– Couch Stretch, 2:00/side

– Banded OH Mobilization, 2:00/side

Categories
Workouts

WEEK 7, DAY 1

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

NY SH!T SHOW (Time)

23 Push Presses (95/65lbs)

23 Deadlifts(95/65lbs)

23 Air Squats

23 Burpees

23 Hang Power Cleans(95/65lbs)

23 Box Jumps (24/20″)

23 Front Squats(95/65lbs)

23 Calorie Row

23 Power Snatch(95/65lbs)

23 Toes-to-Bar

23 Back Squats(95/65lbs)

23 Calories AAB

23 Barbell Reverse Lunges(95/65lbs)

23 Sit-Ups

23 Wall Balls (20/14lbs)(10/9′)

23 Pull-Ups

23 Overhead Squats(95/65lbs)

23 Kettlebell Swings (24/16kg)

23 Hand Release Push-Ups

23 Thrusters (95/65lbs)

Perform 23Single Unders before each movement

Categories
Workouts

WEEK 7, DAY 1

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

5:00 on Any Machine

-Then-

Move Steadily Through:

1:00 Squat Hold

15 Empty Bar Snatch Grip Press

15 Pause OHS w/empty bar

15 Empty Bar Snatch Grip RDLs

1:00 Squat Hold

Strength/Skill

Squat Snatch (RE-TEST
Find a 1RM
Warm Up
1 x 3 from Power Position
1 x 3 from Hang, at knee, w/tempo
1 x 3 Tempo Pull Squat Snatches
-then-
3 reps @ 70%
2 @ 75%
1 @ 80%
1 @ 75%
then, continue upward to new 1RM

)

The final, lighter, single is intended to make the bar feel a bit lighter and force the athlete to perform a mini wave as we have done the previous 6 weeks.

Conditioning

Snatch Mobility Session

Pick 2-4from the list below:

– OH Squat Hold, Empty Bar 2:00

– T-Spine Mash, 3:00

– Dead Hang from Pull Up Bar, 3:00

– Pigeon Pose, 2:00/side

– Banded Ankle Distraction, 2:00/side

– Couch Stretch, 2:00/side

– Banded OH Mobilization, 2:00/side

Categories
Workouts

WEEK 6, DAY 5

CrossFit Montgomery – CF

Warm-up

Run 800m

-Then-

2 Rounds (steady)

12 Lunge + Twist Steps

20 Wallballs

:30 Deadhang

Strength/Skill

1 and 1/4 Back Squats (Every :90 for 18 Minutes (12 sets))

Perform a squat to full depth, stand until hip crease is about the knee, return to bottom, then stand tall.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

1 Deadlift @ 65-75%

8 Lateral Burpees over Bar