Month: June 2017

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 5 Band Pulls (front)

– 5 BandOverhead Lunges (each)

– 5 Band Pulls (overhead)

– 5 Band Sotts Press

– 5 Band Pulls (behind)

Weightlifting

A: Shoulder Press (5 x 8 Reps @ 65% of 1RM every 3:00)

Metcon

B: Metcon (AMRAP – Reps)

For Reps

– 2:00 Calorie Rower

– 2:00 Power Clean (135#/95#)

– 2:00 Max Ring Dips
Rest: 30 Seconds between stations.

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Friday (Weight)

Four Rounds

– 10 Double KB Front Squat

– 10 Double KB Row
Score: Total weight used in both movements.

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – AirDyne @ 60%

1 to 5 Reps

– KB Deadlift

– KB Russian KB Swing

– Skin the cat

Weightlifting

A: Deadlift (5 x 8 Reps @ 65% every 3:00)

Metcon

B: Metcon (AMRAP – Reps)

For Reps

– Tabata Toes 2 Bar (8 x :20/:10)

– Tabata Box Jumps (20″/16″)

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Thursday (Weight)

Four Rounds

– 10 Bench Press

– 10 Rear Leg Elevated Split Squats (each)

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – Run @ 60%

1 to 3 Reps

– Inch Worm

– Cobra + Downward Dog

– Side to Side Lunge (each)

Weightlifting

A: Barbell Row (5 x 8 Reps @ 65% of 1RM Every 3:00)

Metcon

B: Metcon (Time)

For Time:

– 600m Run

– 60 KB Swings (24kg/16kg)

– 600m Run
RxPlus:

– KB Swings (32kg/20kg)

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Wednesday (Weight)

Four Rounds

– 10 Ring Pushup

– 10 Barbell Curl

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 3 Plank Lunges

– 3 Plank Samsons

– 3 Plank Squats

Weightlifting

A: Back Squat (5 x 8 Reps @ 65% of 1RM Every 3:00)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Ladder – 8:00

– 1/4/7/10/13/16/19/22/25… Pullup

– 2/5/8/11/14/17/20/23/26… Pushup

– 3/6/9/12/15/18/21/24/27… Air Squat
Note: Add one rep every time you change movements. 1 pullup, 2 pushups, 3 air squat, 4 pullups, 5 pushups, 6 air squats, etc.

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Tuesday (Weight)

Four Rounds

– 10 Double KB Press

– 10 Ring Row

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – AirDyne @ 60%

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

Weightlifting

A: Bench Press (5 x 8 Reps Every 2:00 @ 65% of 1RM)

Metcon

B: Metcon (Time)

21-15-9 Reps For Time

– Calories Rower

– Burpee

C: Anabolic Add-On – Cycle 1 Monday (Weight)

Four Rounds

– 10 KB Row (each)

– 10 Double KB Romanian Deadlift

Anabolic Add-On

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 5 Band Pulls (front)

– 5 BandOverhead Lunges (each)

– 5 Band Pulls (overhead)

– 5 Band Sotts Press

– 5 Band Pulls (behind)

Weightlifting

A: Shoulder Press (4 x 10 Reps @ 60% of 1RM every 3:00)

Metcon

B: Metcon (Time)

Four Rounds For Time

– 50m Sled Push (4×45#/3×45#)

– 400m Run

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Friday (Weight)

Four Rounds

– 10 Double KB Front Squat

– 10 Double KB Row
Score: Total weight used in both movements.

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – AirDyne @ 60%

1 to 5 Reps

– KB Deadlift

– KB Russian KB Swing

– Skin the cat

Weightlifting

A: Deadlift (4 x 10 Reps @ 60% every 3:00)

Metcon

B: Metcon (AMRAP – Reps)

AMRAP x 5

– :30 Pullups

– :30 Squat Thrusts

– :30 Mountain Climbers (four count)

– :30 Rest
Note:

Mountain climbers, left + right + left + right = one rep.

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Thursday (Weight)

Four Rounds

– 10 Bench Press

– 10 Rear Leg Elevated Split Squats (each)

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – Run @ 60%

1 to 3 Reps

– Inch Worm

– Cobra + Downward Dog

– Side to Side Lunge (each)

Weightlifting

A: Barbell Row (4 x 10 Reps @ 60% of 1RM Every 3:00)

Metcon

B: Metcon (Time)

Three Rounds

– 200m Run

– 15 Box Jump (20″/16″)

– 15 Wall Ball (20#/14# @ 10’/9′)

– 10 Box Jump (24″/20″)

– 10 Wall Ball (20#/14# @ 10’/9′)

– 5 Box Jump (30″/24″)

– 5 Wall Ball (20#/14# @ 10’/9′)

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Wednesday (Weight)

Four Rounds

– 10 Ring Pushup

– 10 Barbell Curl

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – Rower @ 60%

Three Rounds

– 3 Plank Lunges

– 3 Plank Samsons

– 3 Plank Squats

Weightlifting

A: Back Squat (4 x 10 Reps @ 60% of 1RM Every 3:00)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

EMOM – 12:00

– Odd: Max Strict Pullup

– Even: 3 Hang Power Clean
Score:

Weight on hang cleans + total pullups

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Tuesday (Weight)

Four Rounds

– 10 Double KB Press

– 10 Ring Row

CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – AirDyne @ 60%

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

Weightlifting

A: Bench Press (4 x 10 Reps Every 2:00 @ 60% of 1RM)

Metcon

B: Metcon (AMRAP – Reps)

For Reps

– Tabata Calories Rower (8 x :20/:10 work/rest)

– 1:00 Rest

– Tabata Burpees (8 x :20/:10 work/rest)

Anabolic Add-On

C: Anabolic Add-On – Cycle 1 Monday (Weight)

Four Rounds

– 10 KB Row (each)

– 10 Double KB Romanian Deadlift