Fitness Center

CrossFit Montreal is the first CrossFit Affiliate centre in Quebec, and continues to provide excellence and to be a reference for Crossfit in Quebec

Blog/WODs


BS-Cindy
Monday, May 21, 2018


CrossFit Montreal
Part 1: (15 mins)
Backsquat
3X5@80-85% of 1RM

Part 2: Conditioning
CINDY
AMRAP 20
5 Pull up
10 Push up
15 Air Squat






Option 1: Bench press : 
Find 10RM; then drop set -5% X10, then drop set -10%X10
Option 2:Push press:
 Find 10RM; then drop set -5% X10, then drop set -10%X10
Option 3:ABS: 
Weighed plank 3Xmax time 90/45


EMOM20
Sunday, May 20, 2018


A reminder that  Monday for Victoria Day 

the gym is open from noon-2pm .


EMOM 20 ( 5 rounds)
MIN 1:30 Double unders
MIN 2: 20 Ghd sit up
MIN 3:200M Run or row
MIN 4:10 Strict BB press 75/55


TEAM-WOD
Saturday, May 19, 2018



Victoria Day weekend schedule:

Saturday: Regular hours

Sunday : Regular hours

Monday: Open from noon-2pm 


TEAM WOD
Teams of 2
For time
21-15-9
OHS 135/95
HSPU
then
1000m row
then
30-20-10-20-30
Burpee box jump 30/24
ALT1-arm DB C&J 50/35
then
1000M Row
------------------------------

Scaling:
Lighter weight on OHS
ab-mat HSPU or Kicks to wall
Lower box height
Lighter DB


Thruster-Intervals
Friday, May 18, 2018





CrossFit Montreal
Part 1: 
Find a heavy 1 rep thruster( from the rack)
Part 2:
Every 5 mins for 20 mins
200m run
5 Bar muscle up
5 unbroken thrusters 135/95

---------------------------------------
Scaling:
Jumping bar muscle up
Kipping or C2B pull up
Lighter weight on Thrusters
EXTRAS:
OPTION 1: strength: 
Strict BB row 4X6-8 
(Heavier than previous weeks)
Option 2: Gymnastic 
Work on Front Lever from bar or
from rings 4-5 times max hold


Deadlift-Conditionning
Thursday, May 17, 2018




CrossFit Montreal
Part 1: 
Deadlift (15 mins)
5-4-3-2-1 climbing

Part 2:
5 rounds for time
20 Wallball 20/14
20 Burpees
20 Cal row
------------------------------------
Scaling:
Lighter wallball