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Workouts

WEEK 6, DAY 3

CrossFit Montgomery – CF

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Warm-up

2 Steady Rounds

20 S-Arm RBS (53/35lbs)

10 Dead Bugs

:30 Dead Hang from Pull Up Bar

5 Ring Dip Negatives

Strength

Deadlift (3/3/3)

Build to a smooth Deadlift single @ 80%

then,

EMOM 10 Minutes

2 Deadlifts @ 60% of 1RM

ALL REPS ARE DONE AS SINGLES. Deadlift to standing, return the bar to the ground under control, and then release your grip on the bar before beginning the next rep.

Conditioning

Choose one of the following and perform as an @2MOM Capacity building session.

Every 2 Minutes for 5 Sets, perform 1 smooth set of:

Strict Banded Pull Ups (10-15 reps)

Push Ups (10-25 reps)

Ab Mat or GHD Sit Ups (10-25 reps)

1:00 Weakest Machine

Athletes wishing to perform higher skill movements such as muscle ups or kipping variations must consult with a coach first.

AVOID: HSPU

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Workouts

WEEK 6, DAY 2

CrossFit Montgomery – CF

Warm-up

20 A-Frame Toe Touches

-Then-

300m Row

10 Hang Muscle Snatch

250m Row

10 Hang Power Snatch

200m Row

10 Overhead Squats

Conditioning

Each 50m Row = 1 Rep

AMRAP 24 Minutes (AMRAP – Rounds and Reps)

500/450m Row

5 Snatches @ 70%

500/450m Row

4 Snatches @ 70%

500/450m Row

3 Snatches @ 70%

Snatches may be power or squat (choose your weakness).

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Workouts

WEEK 6, DAY 1

CrossFit Montgomery – CF

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Warm-up

3 Rounds:

200m Run

10 Pause Air Squats

5 Hang Clean and Jerks*

*Start with light weight and build each round

Strength

Bench Press (5 reps AHAP)

Goal for all sets to be HEAVY (80%+ of 1RM)

Conditioning

Metcon (Time)

80 Air Squats

400m Run

12 Clean and Jerks (185/125lbs)

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Workouts

WEEK 5, DAY 6

CrossFit Montgomery – CF

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Metcon (Time)

Chipper

Rx Plus:

120 Double-Unders

100 meter Row 10x

80 Sit-Ups

60 Pushups

40 Box Jumps (30/24)

20 Clusters* (135/95)

Rx:

120 Double-Unders

100 meter Row 10x

80 Sit-Ups

60 Pushups

40 Box Jumps (24/20)

20 Clusters* (115/75)

Scaled:

120 Double-Unders

100 meter Row 10x

80 Sit-Ups

60 Pushups

40 Box Jumps (20/16)

20 Clusters* (95/55)

*Cluster = Deadlift-Hang Power Clean-Front Squat-Shoulder to Overhead

Subs:

800m Run for the Row

2:1 Single Unders for Doubles

Partition instead of Chipper

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Workouts

WEEK 5, DAY 5

CrossFit Montgomery – CF

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Warm-up

1:00 Dead Hang from Bar

20 Empty Bar Strict Press

15 Gymnastic Kip Swings

10 Burpee Pull Ups

800m Run

Strength

Metcon (AMRAP – Reps)

4 rounds

max strict press at 75-85%

Conditioning

Metcon (Time)

Rx+:

40 Bar Muscle Ups

100 Burpees

Rx:

40 C2B or Banded BMUs

100 Burpees

Scaled:

40 Most Difficult pulling gymnastic movement

100 Burpees

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Workouts

WEEK 5, DAY 4

CrossFit Montgomery – CF

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Warm-up

1:30 Band Pull Aparts

1:30 Glute Activation Steps and Squats

-Then-

AMRAP 6 Minutes

30 Single / Double Unders

10 S-Arm DB Hang Clusters (5 per arm)

100m Run

Strength

Tempo Pull Squat Clean (Every 1:30 for 10 Sets)

2 Tempo Pull Squat Cleans

Drop and reset between reps

Start at no heavier than 50% of your 1 RM

Conditioning

Metcon (Time)

10-15-20-25

Dumbbell Thrusters (50s/35s)

x3 Double Unders (30-45-60-75)

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Workouts

WEEK 5, DAY 2

CrossFit Montgomery – CF

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Warm-up

6:00 Row Increasing Speed Every 2:00

With Light Weight:

10 Ground to Knee Deadlifts

10 Knee to Hip Deadlifts

10 Deadlifts

Strength

Deadlift (3/3/3)

Build to a Heavy Deadlift Single between 85-95%

then

3 x 3 @ 87.5-92.5% of 1RM (just obtained)

Rest 3-4 Minutes

ALL REPS ARE DONE AS SINGLES

Within ~1:00 after each set, perform 3 seated box jumps for maximal power. Sit on a box at approximately parallel and jump to a taller box for maximal eplosiveness.

Conditioning

Choose one of the following and perform as an @2MOM Capacity building session.

Every 2 Minutes for 5 Sets, perform 1 smooth set of:

Strict Banded Pull Ups (10-15 reps)

Push Ups (10-25 reps)

Ab Mat or GHD Sit Ups (10-25 reps)

1:00 Weakest Machine

Athletes wishing to perform higher skill movements such as muscle ups or kipping variations must consult with a coach first.

AVOID: Ring Dips

Categories
Workouts

WEEK 5, DAY 1

CrossFit Montgomery – CF

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Warm-up

2 Rounds:

12 Spiderman Lunges

20 Leg Swings

-Then-

Straight Through

200m Run

.30 AAB

100m Run

.20 AAB

100m Run

.30 AAB

200m Run

Conditioning

Metcon (Time)

On a 30 Minute Clock:

0:00-15:00

Every 5 Minutes Perform:

400m Run

.62miles/.56miles AAB

15:00-30:00

.62miles/.56miles AAB

400m Run

Categories
Workouts

WEEK 5, DAY 1

CrossFit Montgomery – CF

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Warm-up

2 Rounds:

12 Spiderman Lunges

20 Leg Swings

-Then-

Straight Through

200m Run

.30 AAB

100m Run

.20 AAB

100m Run

.30 AAB

200m Run

Conditioning

Metcon (Time)

On a 30 Minute Clock:

0:00-15:00

Every 5 Minutes Perform:

400m Run

.62miles/.56miles

15:00-30:00

.62miles/.56miles

400m Run
Score is total working time in each round.

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Workouts

WEEK 4, DAY 5

CrossFit Montgomery – CF

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Warm-up

10 Burpees

20 Aframe Toe Touches

Then:

AMRAP 5 Minutes

3 “Pig Flips”, building in weight

100m Run

50m Farmer’s Carry/Sandbag Carry

*Pig Flip: 1 rep = 1 deadlift + 1

hang power clean + 1 jerk

*Alternate rounds between

farmer’s carrying and sandbag

GAMES WEEK

The Capitol (Time)

Rx+:

15 Pig Flips* (205/135lbs)

2-Mile Run

200m Farmer’s Carry (70s/50s)

100m Sandbag Carry (150/100lbs)

30 Sandbag Bear Hug Step Ups (150/100lbs) to 12″

Rx:

15 Pig Flips* (155/105lbs)

2-Mile Run

200m Farmer’s Carry (70s/50s)

100m Sandbag Carry (100/70lbs)

30 Sandbag Bear Hug Step Ups (100/70lbs) to 12″

Scaled:

15 Pig Flips* (Heavy lbs)

1-Mile Run

200m Farmer’s Carry (50s/35s)

100m Sandbag Carry (70/50lbs)

30 Weighted Step Ups to 12″

*Pig Flip: 1 rep = 1 Deadlift + 1 Hang Power Clean + 1 Jerk