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Workouts

WEEK 5, DAY 5

CrossFit Montgomery – CF

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Warm-up

Run 200m

6 Inch Worms

-Then-

8 Single DB Box Step Ups

25′ Walking Lunge

6 Single DB Box Step Ups

25′ Duck Walk

4 Single DB Box Step Ups

4 Wall Walks

Strength/Skill

Every :75 for 8 Sets (4 each), alternating:

A: Pull-ups (14 Banded Strict)

Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.

B: Push-ups (14 )

Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 4 sets of 14 fast reps may add a deficit.

Conditioning

Metcon (Time)

7 Rounds

2 Wall Walks

8 S-DB Step Ups (50/35lbs to 24/20″)

8 Toes to Bar

8 S-DB Step Ups

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Workouts

WEEK 5, DAY 4

CrossFit Montgomery – CF

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Warm-up

2:00 Machine

Couch Stretch 1:00/side

20 Glute Bridges with Glute Band around knees

-Then-

Alternating EMOM 6:00

– Empty Bar Front Rack VGFYs*

– Run 150m

* 1 VGFY = 1 Lunge per leg, 1 Thruster

Strength/Skill

Squat Clean and Split Jerk

3 reps @ 70-75%

2 reps @ 75-80%

1 rep @ 80-85%

1 rep @ 85-90%

1 rep @ 90-95%

1 rep @ 70-80%

Drop and reset between reps. Rest 2-4 minutes between sets.

Conditioning

Pick 1 of the following skills and practice as an EMOM for 10 Minutes:

– 5-30′ HS Walk

– :05-:10 L-Sit Hold

– 1-3 Strict Muscle Ups

– 1-2 Rope Climbs

– 5-40 Double Unders

– :20 Squat Hold (mobility focus)

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Workouts

WEEK 5, DAY 3

CrossFit Montgomery – CF

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Warm-up

Once Through:

30/20 Calorie Row

20 Single Leg RDLs w/light DB or KB (10 per side)

30/20 Calorie AAB

6 Turkish Get Ups

Conditioning

Metcon (AMRAP – Rounds)

AMRAP 20 Minutes

Teams of 5, rotating full rounds

6 Burpees

50′ Sled Push/Drag, Heavy

After 10 minutes, reverse the order of the two movements.
Rest :30 for each person in a team that does not have 5.

Strength/Skill

Optional Midline Finisher:

Tabata Ab-Mat Sit Ups

Tabata is 8 rounds of :20 of work followed by :10 of rest

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Workouts

WEEK 5, DAY 2

CrossFit Montgomery – CF

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Warm-up

1:00 Band Pull Aparts

-Then-

4 Rounds

6 Tempo Push Ups (3-seconds down, fast up)

8 KB Swings

200m Run

Strength/Skill

Push Press (5-3-3-1-1)

Rest 2-3 minutes between sets.

Start around 70% and add weight each set

Conditioning

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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Workouts

WEEK 5, DAY 1

CrossFit Montgomery – CF

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Warm-up

400m Warm-up weight DB Farmer’s Carry

(Unbroken Challenge)

-Then-

20 Spiderman Lunges with Overhead Reach

20 PVC Overhead Squats

Strength/Skill

Tempo Pull Power Snatch (EMOM 15 Minutes)

Conditioning

Metcon (Time)

20 DB Front Rack Lunges (50s/35s)

200m DB Farmer’s Carry (50s/35s)

20 DB Front Rack Lunges (50s/35s)

200m DB Farmer’s Carry (50s/35s)

20 DB Front Rack Lunges (50s/35s)

200m DB Farmer’s Carry (50s/35s)

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Workouts

WEEK 4, DAY 5

CrossFit Montgomery – CF

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Warm-up

AMRAP 7 Minutes

400m Run

50’Bear Crawl

:30 Handstand Hold

50′ Spiderman Lunge

:30 Dead Hang from Pull Up Bar

Strength/Skill

Every :90 for 9 Minutes

2 Big Kips + Kip w/look over bar + 1-2 Bar Muscle Ups

All three drills in the same interval. Big Kips are performed as singles.

If an athlete odes nothave BMUs, perform the following:

Every 3:00 for 9:00 Minute

20 DB Pull Overs

Conditioning

Metcon (Time)

90 A-Jumps 12″

60 SDLHP (75/55lbs)

30 Push Presses (75/55lbs)

15 Bar Muscle Ups

300m Run

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Workouts

WEEK 4, DAY 4

CrossFit Montgomery – CF

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Warm-up

500m Run

20 Banded Goodmornings

1 Minutes Dead Hang

-Then-

3 Rounds

10 Hollow Rocks

12 DB Hang Snatches w/warmup weight

30 Double Unders

Strength/Skill

Hang Power Snatch

Every :30 for 12 Minutes

40-70% of 1 RM

Conditioning

Metcon (Time)

2 Rounds:

18 Toes to Bar

30 DB Hang Snatches (60/40lbs)

90 Double Unders

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Workouts

WEEK 4, DAY 3

CrossFit Montgomery – CF

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Warm-up

2 Rounds

10 Scap Push Ups

10 Box Step Downs

10 Scap Pull Ups

-Then-

AMRAP 5 Minutes

5 Ground to Overhead with Plate

10 Ring Rows

100m Run with Plate

Strength/Skill

EMOM 10 Minutes, alternating movements:

– 12 Banded Strict Pull Ups

– 12 Push Ups

A: Pull-ups

Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.

B: Push-ups

Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 5 sets of 10 fast reps should add a deficit.

Conditioning

Metcon (Time)

50 Burpee Box Jump Overs (24/20″ plus 45# plate on box)

500m Run w/ 45lbs plate

25 Burpee Box Jump Overs (24/20″)

Categories
Workouts

WEEK 4, DAY 3

CrossFit Montgomery – CF

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Warm-up

2 Rounds

10 Scap Push Ups

10 Box Step Downs

10 Scap Pull Ups

-Then-

AMRAP 5 Minutes

5 Ground to Overhead with Plate

10 Ring Rows

100m Run with Plate

Strength/Skill

EMOM 10 Minutes, alternating movements:

– 12 Banded Strict Pull Ups

– 12 Push Ups

A: Pull-ups

B: Push-ups

Conditioning

Metcon (Time)

50 Burpee Box Jump Overs (24/20″ plus 45# plate on box)

500m Run w/ 45lbs plate

25 Burpee Box Jump Overs (24/20″)

Categories
Workouts

WEEK 4, DAY 2

CrossFit Montgomery – CF

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Warm-up

T-Spine Smash on foam roller 2:00

Lat Smash 1:30/side

-Then-

Alternating EMOM 6:00

– Burpee Pull Ups

– 15 Empty Bar Thrusters

Strength/Skill

Squat Clean and Split Jerk (3/2/1/3/2/1/3/2/1)

3 reps @ 70%

2 reps @ 75%

1 rep @ 80%



3 reps @ 75%

2 reps @ 80%

1 rep @ 85%



3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

Drop and reset between reps. Rest 2-4 minutes between sets.

Goal is for all sets to be slightly heavier than last week.

Conditioning

Pick 1 of the following skills and practice as an EMOM for 10 Minutes:

– 5-30′ HS Walk

– :05-:10 L-Sit Hold

– 1-3 Strict Muscle Ups

– 1-2 Rope Climbs

– 5-40 Double Unders

– :20 Squat Hold (mobility focus)