CrossFit Montgomery – CF
GENERAL WARMUP
On an 8:00 clock:
Teams who complete the most 100-meter intervals win.
Partner A rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement. As soon as partner A gets off of the rower, partner B starts on their own 100-eter row.
Penalty movements
Air squats
Burpees
Push-ups
Jumping jacks
Sit-ups
SPECIFIC WARMUP
ROWING WARM-UP AND STROKE RATE PRACTICE | 12:00
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. 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)
PACING | 6:00
3 sets x :30 row
Rest :30 between sets.
Increase pacing each set to a sustainable but fast pace.
WORKOUT
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Metcon (12 Rounds for calories)
RX
12 rounds for calories:
:30 row
– Rest :30
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
Enter calories from each round
COOL DOWN
STRETCHING | 6:00
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)