Announcements
SATURDAY WORKOUT TIME CHANGED TO 9:00AM
CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Samson lunges
10 jumping jacks
SPECIFIC WARMUP
ROWING WARM-UP | 5:00
Rest :15 between each set.
:30 row – (Keep the chest up and return the arms while the legs are straight)
:30 row – (Keep the chest up and hold the end of each stroke for :01)
:30 row – (Continue to hold for :01, but push/pull harder to make the fan “louder.”)
:30 row – (Continue to pull hard, but slowly return to the catch for the next stroke)
:30 row – (Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ s/m.)
RUNNING | 6:00
1 round:
25-ft down and back:
Running position drill
Running falling forward drill
EMOM 3:
100-m run
– Build in pace with each run.
DOUBLE-UNDER REVIEW | 5:00
Jump in place (no rope) – *Flex the foot and ankle when jumping, rather than jumping off the toes)
Single-unders – (Rotate and spin both wrists to rotate the rope)
Single-under + high jumps – (Maintain a natural jumping position when jumping higher)
Single-under fast + single-under slow – (Practice different jumping speeds and rope speeds)
Single-under + double-under – (Higher jumps and both wrists spinning faster)
WORKOUT PREP | 4:00
EMOM 4:
Even: calorie row
Odd: 10 double-unders
– Row slowly during the first 1:00; then, pick up the pace to workout effort on the second row.
– Use workout variation for the jump rope.
METCON
RX
EMOM 10:
Even: row for max calories
Odd: 25 double-unders
Rest 5:00
For time:
1-mile run
INTERMEDIATE
EMOM 10:
Even: row for max calories
Odd: double-under attempts
Rest 5:00
For time:
1-mile run
BEGINNER
EMOM 10:
Even: row for max calories
Odd: 25 single-unders
Rest 5:00
For time:
1,200-m run
Metcon (AMRAP – Reps)
EMOM 10:
ROW
ROPE
1-Mile Run (Time)
Max Effort 1-Mile Run