Categories
Workouts

WEEK 2, DAY 1

CrossFit Montgomery – CF

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Warm-up

2:00 BAnded Pull Aparts

-Then-

10 Snatch Grip RDL’s

10 Muscle Snatches

20 Lateral Box Step Overs (unweighted)

8 Hang Power Snatches

8 Overhead Squats

20 Lateral Box Step Overs (unweighted)

6 Behind the Neck Snatch Grip Press

6 Snatch Balance

Strength/Skill

Squat Snatch (Build to 80%)

1×5 Tall Squat Snatch, empty bar

1×5 Power Position Squat Snatch, empty bar

1×3 Hang Squat Snatch, in front of knee

1×5 Tempo Pull Squat Snatches, empty bar or light weight

Then,

Build to 80% Snatch

Conditioning

Metcon (AMRAP – Reps)

AMRAP 13 Minutes

30 Single DB Box Step Overs

5 Squat Snatches @ 80%

30 Single DB Box Step Overs

4 Squat Snatches @ 80%

30 Single DB Box Step Overs

3 Squat Snatches @ 80%

30 Single DB Box Step Overs

2 Squat Snatches @ 80%

30 Single DB Box Step Overs

1 Squat Snatches @ 80%
Box: 24/20″

DB: 50/35lbs

Categories
Workouts

WEEK 1, DAY 5

CrossFit Montgomery – CF

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Warm-up

1:00 PVC Pass Throughs

-Then-

3 Rounds

20 Air Squat > Front Squat > Thruster (R1, 2, 3 respectively)

15 Kip Swings > Ring Rows > Strict or kipping pull ups

10 Burpees (all three rounds)

Conditioning

Metcon (AMRAP – Reps)

MF 22.0
18-14-10

Thrusters (95/65lbs)

Toes to Bar

Bar Facing Burpees

Rest 2:00, then:

14-10-6

Thrusters (115/80lbs)

Chest to Bar Pull Ups

Bar Facing Burpees

Rest 2:00, then:

10-6-2

Thrusters (135/95lbs)

Bar Muscle Ups

Bar Facing Burpees

24 minute cap

Categories
Workouts

WEEK 1, DAY 5

CrossFit Montgomery – CF

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Warm-up

1:00 PVC Pass Throughs

-Then-

3 Rounds

20 Air Squat > Front Squat > Thruster (R1, 2, 3 respectively)

15 Kip Swings > Ring Rows > Strict or kipping pull ups

10 Burpees (all three rounds)

Conditioning

Metcon (AMRAP – Reps)

MF 22.0
18-14-10

Thrusters (95/65lbs)

Toes to Bar

Bar Facing Burpees

Rest 2:00, then:

14-10-6

Thrusters (115/80lbs)

Chest to Bar Pull Ups

Bar Facing Burpees

Rest 2:00, then:

10-6-2

Thrusters (135/95lbs)

Bar Muscle Ups

Bar Facing Burpees

24 minute cap

Categories
Workouts

WEEK 1, DAY 4

CrossFit Montgomery – CF

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Warm-up

330m Run

20 Air Squats

50′ High Knees

50′ Butt Kickers

50′ Lunge with Reach

50′ Duck Walk

20 Front Squat (empty bar)

300m Run

-Then-

1×3 Power Position Squat Clean

1×3 Hang Squat Clean

1×3 Squat Clean w/Light Weight

(Then continue building to 1st barbell weight)

Conditioning

Metcon (AMRAP – Rounds)

Every 2 Minutes for 24 Minutes

250′ Shuttle Run

x Squat Clean*

250′ Shuttle Run

*Squat Clean Weights

Rounds 1-4: 3 reps @ 65-75%

Rounds 5-8: 2 reps @ 75-85%

Rounds 9-12: 1 rep @ 85%
Target: finish with at least :30 remaining before the start of the next round; reps may be touch and go or singles.

Categories
Workouts

WEEK 1, DAY 3

CrossFit Montgomery – CF

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Warm-up

20 A-Fram Toe Touches

-Then-

Alt. EMOM 6:00, each movement twice:

1 – 10/8 Calorie Row

2 – 10 Pause Ring Rows (pause at top of the row)

3 – 15 Russian KB Swings

Strength/Skill

Rope Climb Skill

– 1×3 Seated Foot Locks

– 1×3 Seated Foot Lock + Stand

– 1 “as many pulls as possible” Rope Climb

– 1 Rope Climb

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes alternating movements with a partner:

2 Rope Climbs

10/7 Calorie AAB

10 KB Swings (32kg/24kg)

Categories
Workouts

WEEK 1, DAY 2

CrossFit Montgomery – CF

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Warm-up

30 Calorie Row

-Then-

20 Band Pull Aparts

20 Step Ups (24/20″)

20 Band Pull Aparts

20 Empty Bar Push Press

Strength/Skill

Split Jerk (EMOM 15)

1 Split Jerk w/pause in the dip and in the catch;

Build to a Heavy (if sound mechanics)

Conditioning

Metcon (Time)

2 Rounds:

40 Single DB Step Ups (70/50lbs to 24/20″)

30 Strict HSPU

Competitor Extra

Categories
Workouts

WEEK 1, DAY 2

CrossFit Montgomery – CF

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Warm-up

30 Calorie Row

-Then-

20 Band Pull Aparts

20 Step Ups (24/20″)

20 Band Pull Aparts

20 Empty Bar Push Press

Strength/Skill

Split Jerk (EMOM 15)

1 Split Jerk w/pause in the dip and in the catch;

Build to a Heavy (if sound mechanics)

Conditioning

Metcon (Time)

2 Rounds:

40 Single DB Step Ups (70/50lbs to 24/20″)

30 Strict HSPU

Competitor Extra

Categories
Workouts

WEEK 1, DAY 2

CrossFit Montgomery – CF

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Warm-up

30 Calorie Row

-Then-

20 Band Pull Aparts

20 Step Ups (24/20″)

20 Band Pull Aparts

20 Empty Bar Push Press

Strength/Skill

Split Jerk (EMOM 15)

1 Split Jerk w/pause in the dip and in the catch;

Build to a Heavy (if sound mechanics)

Conditioning

Metcon (Time)

2 Rounds:

40 Single DB Step Ups (70/50lbs to 24/20″)

30 Strict HSPU

Competitor Extra

Categories
Workouts

WEEK 1, DAY 1

CrossFit Montgomery – CF

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Warm-up

2:00 Hip Openers

1:00 Air Squats with glute band around knees

-Then-

4:00 AAB*

*Every minute starting at 0:00, perform 3 KB Taters

Strength/Skill

Back Squat (5 x 5 @ 85% of 5RM)

Weight is based on last weeks lift.

All sets are completed at the same weight.

Rest 2-4 minutes between sets.

Conditioning

EMOM 12 Minutes, rotating (4 each)

:45 Max Tall/Explosive Box Jumps

:45 Max GHD Hip Extensions

:45 Max Ring Support Hold

Competitor Extra

Categories
Workouts

WEEK 1, DAY 1

CrossFit Montgomery – CF

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Warm-up

2:00 Hip Openers

1:00 Air Squats with glute band around knees

-Then-

4:00 AAB*

*Every minute starting at 0:00, perform 3 KB Taters

Strength/Skill

Back Squat (5 x 5 @ 85% of 5RM)

Weight is based on last weeks lift.

All sets are completed at the same weight.

Rest 2-4 minutes between sets.

Conditioning

EMOM 12 Minutes, rotating (4 each)

:45 Max Tall/Explosive Box Jumps

:45 Max GHD Hip Extensions

:45 Max Ring Support Hold