CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
200-meter row
10 alternating Samson stretches
AMRAP 5:
3 burpees
5 sit-ups
7 AbMat good mornings
1 set:
200-meter row
5 inchworm + push-ups
SPECIFIC WARMUP
ROWING EFFICIENCY | 8:00
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 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 (26-30+ strokes per minute pace)
1:00 Calorie Row (Calories)
WORKOUT PREP
2 rounds:
6 AbMat sit-ups
3-5-calorie row
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
30 AbMat sit-ups
10/15-calorie row
INTERMEDIATE
AMRAP 10:
20 AbMat sit-ups
10/15-calorie row
BEGINNER
AMRAP 10:
15 AbMat sit-ups
7/10-calorie row
METCON
SKILL WORK
25 GHD back extensions
25 GHD hip extensions
COOL DOWN
:30 couch stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch