Month: July 2015

CrossFit Montgomery – CF L2 & L3

Metcon

31 Heroes (AMRAP – Rounds and Reps)

AMRAP – 31:00

– 8 Thrusters (155/105#)

– 6 Rope Climbs (15 ft. ascent)

– 11 Box Jumps (30/24″)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

PVC Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

3x: Olympic Warmup (Snatch) (No Measure)

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatches

– 5 Overhead Squats

– 5 Snatch Balance

– 5 Squat Snatches
Empty barbell on first round. Add a plate for 2 and 3 rounds.

WOD

Helen (Time)

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

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 200m Run

– 5 HR Pushups

– 5 Plank Lunges (each)

– 1:00 Piriformis Stretch

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Mobility

8:00

– Lacrosse Ball and Glutes

– Lacrosse Ball and Hip Flexors

Level Two

L2 A: Back Squat (3/3/3/3/3 w/ 2:00 Rest)

L2 B: Metcon (Time)

For Time:

– 10 to 1 Deadlift (135#/85#)

– 1 to 10 KB Presses Right and Left (20kg/12kg)

Level Three

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

L3 B: Metcon (Time)

For Time:

– 10 to 1 Thruster (95#/65#)

– 1 to 10 Burpees

Level Four

L4 A: Metcon (Weight)

EMOM – 12:00

– 2 Banded Box Squats @ 60% 1RM

L4 B: Metcon (Time)

For Time:

– 10 to 1 Thruster (125#/85#)

– 1 to 10 Burpees

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 200m Run

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Skill

10:00

– Rope Climb

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

E2MOM x 10

– 5 Lunges (each)

– 15 Situps

– 75 Jump Rope
Score: completed rounds, plus max jump ropes on the final round.

Level Three

L3 A: Metcon (AMRAP – Rounds and Reps)

E2MOM x 10

– 4 OH Lunges (45#/25#)

– 6 Toes to Bar

– 40 Double Unders
Note: each leg on lunges.

Score: completed rounds, plus max double unders on the final round.

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Presses

Level Two

L2 A: Shoulder Press (3/3/3/3/3 w/ 2:00 Rest)

Level Three

L3 A: Metcon (2 Rounds for reps)

AMRAP – 5:00

– Strict Press @ 75% 1RM Press

AMRAP – 5:00

– Push Press @ 75% 1RM Press

Finisher

B: Metcon (AMRAP – Reps)

EMOM – 15:00

– Odd: Max Strict Pullups

– Even: Max Pushups

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds:

– 50 Jump Rope

– 5 Inch Worms

– 5 Plank Lunges

– 5 Plank Samsons

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Deadlift (5/4/3/2/1 w/ 2:00 Rest)

L2 B: Metcon (Time)

Five Rounds w/ 2:00 Rest

– 10 Russian KB Swings (32kg/24kg)

– 10 Squat Thrusts

– 10 Air Squats

– 200m Run

Level Three

L3 A: Deadlift (8 x 1 Deadlift @ 85% w/ 2:00 Rest)

L3 B: Metcon (Time)

Five Rounds w/ 2:00 Rest

– 10 Deadlifts (135#/85#)

– 7 Hang Cleans (135#/85#)

– 4 Front Squats (135#/85#)

– 200m Run
RxPlus:

– 155#/105#

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

– 500m Row

Mobility

Foam Roll – 10:00

– Upper Back

– Lats

– Glutes

– IT Band

– Quads

WOD

Metcon (Time)

“Jumping Helen”

Three Rounds for Time:

– 400m Run

– 21 KB Swings (24kg/16kg)

– 12 Box Jumps (24″/20″)
RxPlus:

– Box Jumps (30″/24″)

CrossFit Montgomery – CF L2 & L3

Warm-up

Two Rounds

– 200m Run

– 5 HR Pushups

– 5 Plank Lunges (each)

– 1:00 Piriformis Stretch

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Back Squat (5/5/5/5/5 w/ 2:00 Rest)

L2 B: Deadlift (3/3/3/3/3 w/ 2:00 Rest)

Level Three

L3 A: Back Squat (5/5/5+ @ 60%/67%/76% 1RM)

L3 B: Deadlift (1RM – 12:00)

Level Four

L4 A: Metcon (Weight)

EMOM – 12:00

– 2 Banded Box Squats @ 55% 1RM

L4 C: Deadlift (1RM – 12:00)

Finisher

D: 2:00 Watt Test (AMRAP – Reps)

2:00 Average Watt test on C2 Rower

CrossFit Montgomery – CF L2 & L3

Warm-up

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Presses

Two Rounds

– 25m Lunges

– 25m Bear Crawl

– 25m Side to Side Lunge

– 25m Burpee Broad Jumps

Test

Weighted Pull-ups (10:00)

Level Two

L2: Metcon (AMRAP – Rounds)

EMOM Ladder – 13:00

– 1 to 13 Goblet Squats

– 13 to 1 Ring Rows
Note: Each round you complete 14 reps. Reps increase on squats each round. Reps decrease on ring rows each round. Only complete rounds count.

Level Three

L3: Metcon (AMRAP – Rounds)

EMOM Ladder – 13:00

– 1 to 13 Wall Balls

– 13 to 1 Pullups
Note: Each round you complete 14 reps. Reps increase on wall balls each round. Reps decrease on pullups each round. Only complete rounds count.

CrossFit Montgomery – CF L2 & L3

Warm-up

1 to 5 Reps:

– Band Pull Front

– Band Pull Overhead

– Band Pull Behind

– Pass Through

– Pushup

– Ring Row

Skill

10:00

– KB Clean

– KB Snatch

Level Two

L2 A: Shoulder Press (1/1/1/1/1 w/ 2:00 Rest)

L2 B: Metcon (AMRAP – Rounds)

EMOM – 14:00

– Odd: 10 Squat Thrust

– Even: 50 Jump Rope

Level Three

L3 A: Push Press (1/1/1/1/1 @ 12X1 w/ 2:00 Rest)

L3 B: Metcon (Time)

EMOM – 14:00

– Odd: 40 Double Under

– Even: 10 Burpee