CrossFit Montgomery – CF
SPECIFIC WARMUP
ROWING EFFICIENCY | 10:00
Set 1:
Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2:
At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.
15 pulls on the rower (18-20 strokes per minute pace)
Set 3:
At a 22-24 strokes per minute pace, notice your calories/hr. 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 (22-24 strokes per minute pace)
Set 4:
At a 26-30+ strokes per minute pace, notice your calories/hr. With a faster stroke rate, your pace should be even faster and the number bigger than the previous set. 15 pulls on the rower (26-30+ strokes per minute pace)
PUSH-UP | 6:00
PROGRESSION FOCUS
3 push-ups, pause at top Active shoulders.
3 push-ups, pause at the top Solid midline.
3 push-ups, athlete’s pace Shoulders and hips rise together. Full range of motion.
GENERAL WARMUP
DYNAMIC WARM-UP | 10:00
1 set:
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1 set:
:30 row (moderate pace)
10 knee push-ups
:30 active bar hang
1 set:
:30 row (fast pace)
10 single-arm DB shoulder presses/arm
10 scap pull-ups
1 set:
:30 row (sprint pace)
:30 single-arm DB overhead hold/arm
10 scap pull-ups
WORKOUT
()
Metcon (Time)
RX
For time:
100 push-ups
– Every minute on the minute including 0:00, row 100 m.
INTERMEDIATE
For time:
80 push-ups
– Every minute on the minute including 0:00, row 100 m.
RX
For time:
60 push-ups (from the knees)
– Every minute on the minute including 0:00, row 100 m.
SKILL WORK
Metcon (Checkmark)
Accumulate:
30 strict pull-ups
COOL DOWN
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side