CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 7:00
AMRAP 5:
:20 jumping jacks
5 staggered stance good mornings/leg
10 alternating scorpion stretches
15 alternating jumping lunges
SPECIFIC WARMUP
ROWING EFFICIENCY PRACTICE | 12:00
1 set:
Focus on sitting up tall on the rower. Athletes should identify their split time as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
1 set:
At 15-20 strokes per minute pace, notice your split time. This should be a lower number.
15 pulls on the rower (15-20 strokes per minute pace)
1 set:
At 20-25 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 pulls on the rower (20-25 strokes per minute pace)
1 set:
At 25-30 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 pulls on the rower (25-30 strokes per minute pace)
1 set:
15 pulls on the rower (athlete’s choice of pace)
WORKOUT
()
Metcon (Time)
RX
3 sets for total time:
800/1,000-m row
– Rest 3:00 between sets.
INTERMEDIATE
Same as RX’d
BEGINNER
3 sets for total time:
400/500-m row
– Rest 3:00 between sets.
SKILL WORK
4 sets:
:20 Russian twists (14/20 lb)
:10 rest
:20 weighted sit-ups
:10 rest
– Use a medicine ball or DB.
STRETCHING
1 set:
1:30 couch stretch/leg