CrossFit Montgomery – CF
GENERAL WARMUP
RUNNING DYNAMIC WARM-UP | 7:00
1 set:
200-meter run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-meter run
– Practice maintaining a figure-4 body position on each run.
SPECIFIC WARMUP
ROWING EFFICIENCY | 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/INTERMEDIATE
1,000-m row
400-m run
750-m row
400-m run
500-m row
400-m run
250-m row
400-m run
BEGINNER
For time:
800-m row
200-m run
600-m row
200-m run
400-m row
200-m run
200-m row
200-m run
Skill
Accumulate:
3:00 plank hold
COOL DOWN
2 sets:
:30 child’s pose
:15-:30 Samson stretch/leg