CrossFit Montgomery – CF
GENERAL WARMUP
1 round:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a pause and reach up
Lunge with a torso twist
High knees
Butt kickers
Jog
Run, faster pace
SPECIFIC WARMUP
Set 1:
Focus on sitting up tall on the rower. Athletes should identify their 500-m split time as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2:
At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.
15 pulls on the rower (18-20-strokes-per-minute pace)
10 good mornings
Set 3:
At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be faster.
15 pulls on the rower (22-24-strokes-per-minute pace)
10 air squats
Set 4:
At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 reverse lunges
WORKOUT
()
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
1,200-m run
1,600-m row
1,200-m run
COOL DOWN
SKILL WORK
Every 2:00 x 4 sets:
5 box jumps
STRETCHING
1 set:
200-m recovery walk
2:00 foam roll quads