CrossFit Montgomery » Step Up

2010-08-23 UGS

41Fitness — Sun, 22 Aug 2010 23:00:25 +0000

Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups

Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops

Three Rounds
3a. 200′ Tire Drag

Three Rounds
4a. 100′ Farmer’s Walk
4b. 20 Sledge Strikes

2010-08-16 UGS

41Fitness — Mon, 16 Aug 2010 02:10:51 +0000

Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups

Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops

Three Rounds
3a. 200′ Tire Drag

Three Rounds
4a. 100′ Farmer Walks
4b. 20 Sledge Strikes

2010-07-23 Strength

41Fitness — Thu, 22 Jul 2010 23:00:08 +0000

Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Step Up
3. 5 x 10 Glute Ham Raise

2010-07-19 Strength

41Fitness — Mon, 19 Jul 2010 00:22:35 +0000

Lower Body Max Effort
1. 3RM Front Squat
2. 3 x 5 Step Up
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises

2010-06-11 Strength

41Fitness — Thu, 10 Jun 2010 23:00:01 +0000

Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Step Up
3. 5 x 10 Glute Ham Raise

2010-06-07 Strength

41Fitness — Mon, 07 Jun 2010 00:00:33 +0000

Lower Body Max Effort
1. 3RM Front Squat
2. 3 x 5 Step Up
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises

2010-06-04 UGS

41Fitness — Thu, 03 Jun 2010 11:29:49 +0000

5 Rounds
1a. 12 Slam Balls
1b. 12 Jumping Squats

5 Rounds
2a. 6 Sandbag Cleans
2b. 6 Sandbag Step Ups

4 Rounds
3a. 100′ 1 Arm Tire Press
3b. 100′ 1 Arm Tire Row

2010-04-16 UGS

41Fitness — Fri, 16 Apr 2010 00:00:49 +0000

5 Rounds
1a. 12 Slam Balls
1b. 12 Jumping Squats

5 Rounds
2a. 6 Sandbag Cleans
2b. 6 Sandbag Step Ups

4 Rounds
3a. 1 Arm Tire Press
3b. 1 Arm Tire Row

2010-03-26 Strength

41Fitness — Fri, 26 Mar 2010 01:01:16 +0000

Lower Body Dynamic Effort

1. 10 x 2 Deadlift @ 65%

2. 5 x 5 Step Ups

3. 5 x 3 Good Mornings

Lower Body Dynamic Effort
1. 10 x 2 Deadlift @ 65%
2. 5 x 5 Step-Ups
3. 5 x 3 Good Mornings

2010-03-01 UGS

41Fitness — Mon, 01 Mar 2010 01:42:19 +0000

Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups

Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops

Three Rounds
3a. 200′ Tire Drag

Three Rounds
4a. 100′ Farmer Walks
4b. 20 Sledge Strikes

2010-02-22 UGS

41Fitness — Mon, 22 Feb 2010 01:00:22 +0000

Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups

Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops

Three Rounds
3a. 200′ Tire Drag

Three Rounds
4a. 100′ Farmer Walks
4b. 20 Sledge Strikes

2010-02-08 Strength WOD

41Fitness — Mon, 08 Feb 2010 12:30:03 +0000

Lower Body Max Effort
1. 1RM Deficit Deadlift
2. 5 x 5 Reps Weighted Step Ups
3. 3 x Max Reps Glute Ham Raises
4. 5 x 10 Reps Hanging Leg Raises

Deficit Deadlifts – Variation of the deadlift that increases the length of the pull of the deadlift movement and improves the starting strength of your standard deadlift. The bar and plates will rest on the floor, while you stand on top of a sturdy surface that is between one and several inches above the ground. You can use a plate, rubber matts, or boards. Like any deadlift maintaining good form and flat back is important.

Weighted Step Ups - Unilateral lower body lift improves transverse stability and puts all the load on the hamstrings, quads, and stabilizers of one leg at a time. It teaches you to effectively recruit muscles for spinal stability, knee stability, and rapid force development from a dead stop. Higher box hits the hamstrings harder and a lower box hits the quads harder. Ideal box height would put the hip crease below the knee. Weight can be added by using a barbell, weight plates, medicine ball, dumbbells, kettlebells, vests, or sandbag.

Glute Ham Raises – One of the most effective accessory lifts for increasing hamstring strength. People don’t do it because it is hard, but it is so effective that everyone should be doing them.

Hanging Leg Raise – Toe to bar leg raise is the most challenging variation of the movement. You can also bring the feet to waist height, or bend the leg and bring knees to above the hip. Perform these slowly and minimize swinging.

2010-01-14 Strength

41Fitness — Thu, 14 Jan 2010 00:00:47 +0000

Press
- 1 Rep Max

Squat
- 15 Back Squats
- 5 Front Squats
- 12 Back Squats
- 4 Front Squats
- 9 Back Squats
- 3 Front Squats
- 6 Back Squats
- 2 Front Squats
- 3 Back Squats
- 1 Front Squats

Weighted Step Ups
- 5 x 5 Reps

Weighted Situps
- 5 x 5 Reps

2010-01-02 Strength WOD

41Fitness — Sat, 02 Jan 2010 00:00:04 +0000

Squat
3 Rounds:
- Max Reps OHS
- 2 x Front Squat
- 3 x Back Squat
(Note: OHS reps determine reps for front squat and back squat. No rest between OHS, Front Squat, and Back Squat.)

Press
1 Rep Max

Weighted Step-ups
5 x 5 reps

2009-12-16 UGS WOD

41Fitness — Wed, 16 Dec 2009 01:52:26 +0000

3 Rounds
- 10 Sandbag Step Ups
- Leg Blaster (20 Air Squat, 10 Lunges, 10 Jumping Lunges, 10 Jumping Squats)

3 Rounds
- 8 Clean, Catch, Squat
- 8 Double KB Cleans

3 Rounds
- 10 Hip Extensions
- Suicide Run

25 Windmills