Month: April 2018

Categories
Workouts

2018-05-01

CrossFit Montgomery – CF

Warm-up

3 Rounds

200m Run

5 Walk outs

5 Russian Swings

5 Overhead Squats

Gymnastics

Minutes 0-4

5 Ring Muscle Up Swings/2 Muscle Ups

or

Muscle Up Drills

Minutes 4-8

3 Wall Walks

15 Banded Good Mornings

Minutes 8-12

10 Weighted Ab-mat Sit-up

3 Strict Ring Dips

A: Metcon (3 Rounds for reps)

AMRAP 3 x 3
AMRAP 3

15/12 Cal Row

12 Power Snatches (95/65)

Rest 3:00

AMRAP 3

15/12 Cal Row

8 Power Snatches (115/80)

Rest 3:00

AMRAP 3

15/12 Cal Row

4 Power Snatches (135/95)

Categories
Workouts

2018-04-30

CrossFit Montgomery – CF

Warm-up

3 Rounds

200m Run

10 Bootstappers

10 Plank Lunges

10 Hollow Rocks

10 Superman Rocks

10 Russian KB Swings

10 Goblet Squats

A: Back Squat (3-1)

Squat Wave
Wave #1

Set #1 – 3 Back Squats @ 80% of 1RM Back Squat

Set #2 – 1 Back Squat @ 85% of 1RM Back Squat

Wave #2

Set #3 – 3 Back Squats @ 80% of 1RM Back Squat

Set #4 – 1 Back Squat @ 88% of 1RM Back Squat

Wave #3

Set #5 – 3 Back Squats @ 80% of 1RM Back Squat

Set #6 –1 Back Squat @ 91% of 1RM Back Squat

Wave #4

Set #7- 3 Back Squats @ 80% of 1RM Back Squat

Set #8 – 1 Back Squat @ 94% of 1RM Back Squat

Set #9 – 15 Front Squats @ 56% of 1RM Back Squat

*Score 1 Rep Back Squat in Wave 4

Finisher

2 Rounds

Max Strict Pull-ups

20 Double KB Russian Swings

20 Double KB Step-Back Lunges

Categories
Workouts

Brandon – Flipping Awesome

CrossFit Montgomery – CF

Metcon

Metcon (AMRAP – Rounds and Reps)

40 Minute AMRAP:

5 Tire Flips

50m Sled Push (5 reps)

5 High Box Jumps 30″/24″

5 Pull-ups

10 Push-ups

15 Air Squats

200m run

*Every 4:00 do 5 Wall Balls 20/14

Rx+: Weight Vest

Categories
Workouts

2018-04-27

CrossFit Montgomery – CF

Warm-up

2:00 Row/Run

10 Samson Stretch ea side

10 Lunges (5 ea side)

10 Plank Lunges w/Reach

5 Wall squats

5 PVC Overhead Squat

Burgener’s Warm-up

A: Snatch (EMOM x 10)

1 Power Snatch

(Start @ 50% and build)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 17
20 Calorie Row

17 Power Snatches (75/55)

20 Box Jumps (24/20)

17 Wallballs (20/14)

Categories
Workouts

2018-04-26

CrossFit Montgomery – CF

Warm-up

3:00 Bike/Row/Run

6 Plank Lunges

6 Bootstrappers

10 Overhead Squats

30 second Samson Stretch

Mobility

3:00 Pigeon Pose (ea side)

A: Squats (3-1)

Front Squats
1 – 3 Front Squats @ 82%

2 – 1 Front Squat @ 87%

3 – 3 Front Squats @ 82%

4 – 1 Front Squat @ 90%

5 – 3 Front Squats @ 82%

6 – 1 Front Squat @ 93%

7 – 10 Back Squats @ 78% (based on Front Squat)

Skill

Kipping (Bar or Ring)

or

Weighted Pull-ups (Bar of Ring)

Categories
Workouts

2018-04-25

CrossFit Montgomery – CF

Warm-up

500m Row

3 Rounds

:20 Seconds Samson Stretch

:20 Seconds Sit-ups

:20 Air Squats

1 Round

10 Box Jumps

15 Supermans

Clean Complex (1 Rep )

1 Complex Every 6 min x 5
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

Categories
Workouts

2018-04-24

CrossFit Montgomery – CF

Warm-up

3 Rounds

200m Run

5 Kip Swings

10 Push-ups

15 Sit-ups

Gymnastics

Minutes 0-4

Handstand Floater Practice

Minutes 4-8

5 Ring Rows

5 Strict Ring Dips

Minutes 8-12

5 Deficit Push-ups

10 Banded Good Morning

A: Metcon (3 Rounds for reps)

AMRAP 4 x 3
AMRAP 4

Run 400m

27 Burpees

27 Chest-to Bar Pull-ups

Rest 4:00

AMRAP 4

Run 200m

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4

Run 100m

15 Burpees

15 Pull-ups

Categories
Workouts

2018-04-23

CrossFit Montgomery – CF

Warm-up

3 Rounds

200m Run

10 Bootstappers

10 Plank Lunges

10 Hollow Rocks

10 Superman Rocks

10 Russian KB Swings

10 Goblet Squats

A: Back Squat (5-3-1)

Squat Wave
Wave #1

Set #1 – 5 Back Squats @ 73% of 1RM Back Squat

Set #2 – 3 Back Squats @ 78% of 1RM Back Squat

Set #3 – 1 Back Squats @ 83% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 78% of 1RM Back Squat

Set #5 – 3 Back Squats @ 83% of 1RM Back Squat

Set #6 – 1 Back Squats @ 88% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 83% of 1RM Back Squat

Set #8 – 3 Back Squats @ 88% of 1RM Back Squat

Set #9 – 1 Back Squats @ 93% of 1RM Back Squat

Set #10 – 15 Front Squats @ 54% of 1RM Back Squat

*Score 1 Rep Back Squat in Wave 3

Finisher

2 Rounds

100m KB Front Rack Carry (53/35)

40 Banded Pull-aparts

40 AbMat Sit-ups

Categories
Workouts

2018-04-20

CrossFit Montgomery – CF

Warm-up

2:00 Row/Run

10 Samson Stretch ea side

10 Lunges (5 ea side)

10 Plank Lunges w/Reach

5 Wall squats

5 PVC Overhead Squat

Burgener’s Warm-up

Olympic Lifting (Clean Complex)

Alternate Every :30 Seconds x 16
1 – 2 Power Cleans @60%

2 – 1 Power Clean + 1 Push Jerk + 1 Split Jerk

Metcon (Time)

2 Rounds
Run 400m

15 Power Snatches (95/65)

Run 200m

15 Overhead Squats (95/65)

Categories
Workouts

2018-04-19

CrossFit Montgomery – CF

Warm-up

3:00 Bike/Row/Run

6 Plank Lunges

6 Bootstrappers

10 Overhead Squats

30 second Samson Stretch

Mobility

2:00 Foam Roll Quads/Adductors

2:00 Foam Roll Thoracic and Lats

Skill

Bar Muscle Up

A: Squats (3-1)

6 Front Squat, 1 Back Squat
1 – 3 Front Squats @ 80%

2 – 1 Front Squat @ 85%

3 – 3 Front Squats @ 80%

4 – 1 Front Squat @ 87%

5 – 3 Front Squats @ 80%

6 – 1 Front Squat @ 91%

7 – 10 Back Squats @ 75% (based on Front Squat)

*Score Front Squat @ 91%