Month: February 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

– 1:00 Jump Rope

Olympic Lifting Warmup (Snatch)

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatches

– 5 OH Squats

– 5 Snatch Balances

Skill

Snatch – 15:00

Level Two

L2 A: Metcon (Time)

7 Rounds w/ 1:00 Rest

– 4 Deadlifts (185#/135#)

– 40 Single Unders
RxPlus:

– Deadlift (225#/155#)

Level Three

L3 A: Metcon (Time)

Ten Rounds For Time

– 4 Hang Power Cleans (135#/95#)

– 20 Double Unders

CrossFit Montgomery – CF L2 & L3

Warm-up

– Tabata Row (8 x 20/10)

Three Rounds

– 5 KB Clean and Presses (each)

– 5 Squat Thrusts

Level Two

L2 A: Shoulder Press (5 x 5 @ 75-80% 1RM Press)

L2 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 5 Ring Rows

– 5 Goblet Squats (24kg/16kg)

– 10 Mountain Climbers (each)

Level Three

L3 A: Metcon (Weight)

Five Rounds w/ 3:00 Rest

– 1.1 Strict Press

– 2.2 Push Press

L3 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 5 Ring Pushups

– 5 Overhead Squats (95#/65#)

– 5 Toes to Bar

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

5:00 Back Squat Warmup

Level Two

L2 A: Back Squat (3/3/3/3/3 @ 31X1)

L2 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 8 Situps

– 8 Pushups

– 8 Steps Ups (each)

Level Three

L3 A: Back Squat (5/3/1+ w/ 67/76/85% of 1RM + 10lbs)

L3 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 8 Ring Dips

– 8 KB Snatch Total (24kg/16kg)

– 8 Single KB Thrusters (24kg/16kg)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Row

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Metcon (Weight)

EMOM – 10:00

– 3 Deadlift

– 5 Ring Rows
Score: Deadlift Weight

L2 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– Step Ups (each)

– Russian KB Swing (24kg/16kg)
RxPlus:

– KB Swing (32kg/24kg)

Level Three

L3 A: Metcon (Weight)

EMOM – 10:00

– 1 Snatch Grip Deadlift

– 5 Pullups
Score: Deadlift Weight

L3 B: Metcon (AMRAP – Rounds and Reps)

Ladder – 10:00

– Box Jump w/ Step Down (24kg/16kg)

– OH KB Swing (24kg/16kg)
RxPlus:

– KB Swing (32kg/20kg)

CrossFit Montgomery – CF L2 & L3

A: Metcon (Weight)

1RM – 15:00

Partner 1:

– 1RM Deadlift

– 1RM Bench Press

Partner 2:

– 1RM Back Squat

– 1RM Clean

Level Two

L2 B: Metcon (Time)

Four Rounds For Time:

– 200m Run

– 21 Russian KB Swings (24kg/16kg)

– 12 Ring Rows
Note:

– Partner 1 completes two consecutive rounds

– Partner 2 completes two consecutive rounds

L2 C: Metcon (AMRAP – Reps)

AMRAP – 12:00

– 50 Lunges

– 50 Pushups

– 50 Situps

– 100 Single Unders

Level Three

L3 B: Metcon (Time)

Four Rounds for Time:

– 400m Run

– 21 KB Swings (24kg/16kg)

– 12 Pullups
Note:

– Partner 1 completes two consecutive rounds

– Partner 2 completes two consecutive rounds

L3 C: Metcon (AMRAP – Reps)

AMRAP – 12:00

– 50 Overhead Lunges (45#/35#)

– 50 Shoulder to Overhead (45#/35#)

– 50 Burpees

– 50 Double Unders

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Rower

– 1:00 Jump Rope

– 10 Inch Worms

– 10 One Leg Deadlifts (each)

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Mobility

6:00 – Posterior Mobilization

While sitting on lacrosse ball

– 1:00 Contract/Relax (each leg)

– 1:00 Slow Roll (each leg)

– 1:00 Flossing (each leg)

Level Two

L2 A: Metcon (4 Rounds for reps)

Four Rounds w/ 2:00 Rest

AMRAP – 5:00

– 3 Ring Dips

– 10 Russian KB Swing (24kg/16kg)

– 40 Double Under

Level Three

L3 A: Metcon (4 Rounds for reps)

Four Rounds w/ 2:00 Rest

AMRAP – 5:00

– 3 Handstand Pushup

– 10 Russian KB Swing (32kg/24kg)

– 20 Double Under

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds:

– 1:00 Rower

– 10 Inch Worms

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Level Two

L2 A: Metcon (AMRAP – Reps)

EMOM – 20:00

– Odd: Max Strict Pullups

– Even: 3 Deadlifts @ 40X1
Score: Total Pullups

Level Three

L3 A: Metcon (AMRAP – Reps)

EMOM – 20:00

– Odd: 1.1.1.1 Deadlift @ 70-75%

– Even: Max Strict Pullups
Score: Total Pullups

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds:

– 1:00 Rower

– 1:00 Piriformis Stretch

– 5 Plank Lunges

– 3 Plank Samsons

– 10 Squat Steps

– 10 Overhead Squats

Note: Squat steps are like a duck walk but keep your heels down, knees out, chest up. Pause for a second on each step.

Level Two

L2 A: Metcon (Time)

Ten Rounds for Time:

– 3 Front Squats (115#/75#)

– 6 Mountain Climbers (each)

– 9 Air Squats

– 1 Minute Rest
RxPlus:

– Front Squats (135#/95#)

Level Three

L3 A: Metcon (Time)

Ten Rounds for Time:

– 4 Thrusters (115#/75#)

– 8 Burpees

– 12 Air Squats

– 1 Minute Rest
RxPlus:

– 4 Thrusters (155#/105#)

CrossFit Montgomery – CF L2 & L3

Warm-up

Four Rounds:

– 1:00 Jump Rope

– 5 Squat Lunges

– 3 Squat Samsons

– 4 Pullups

– 8 Pushups

– 12 Air Squats

Level Two

L2 A: Back Squat (3/3/3/3 @ 31X1)

L2 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 5 Single KB Rows – each (24kg/16kg)

– 5 Goblet Squats (24kg/16kg)

– 5 Burpees

Level Three

L3 A: Back Squat (3/3/3+ w/ 63/72/81% 1RM+10lbs)

Note:

Add 10lbs to your previous 1RM back squat. Last set of squats is until failure.

L3 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 5 Ring Dips

– 5 KB Snatch (each)

– 5 Box Jumps (30″/24″)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Row

– Couch Stretch (each leg)

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 5 Deadlifts (185#/125#)

– 5 Strict Pullups

– 5 Hand Release Pushups

– 10 Russian KB Swings (24kg/16kg)

– 10 Lunges

– 10 Squat Thrusts

Level Three

L3 A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 5 Deadlifts (275#/175#)

– 5 Pullups (C2B Pullups)

– 5 HSPUs

– 10 KB Swings (24kg/16kg)

– 10 Overhead Lunges (45#/25#)

– 10 Ball Slams (30#/20#)
RxPlus:

– Deadlift (315#/205#)

– KB Swing (32kg/20kg)

– Ball Slams (40#/30#)