Categories
Workouts

031424

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