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Workouts

240517

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