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240605

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

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