CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 9:00
Run 200 meters
AMRAP 6:
:20 jumping jacks
10 sumo stance good mornings
10 alternating scorpion stretches
10 air squats
SPECIFIC WARMUP
ROWING EFFICIENCY PRACTICE | 12:00
Set 1: 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)
Set 2: 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)
Set 3: 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)
Set 4: 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)
Set 5: Athlete’s choice of pace.
15 pulls on the rower
WORKOUT
Metcon (Time)
RX
For time:
800/1,000-m row
– Rest 4:00
600/750-m row
– Rest 3:00
400/500-m row
– Rest 2:00
200/250-m row
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
400/500-m row
– Rest 4:00
300/400-m row
– Rest 3:00
200/300-m row
– Rest 2:00
100/200-m row
SKILL WORK
Accumulate:
30 GHD hip extensions
COOL DOWN
3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch