Categories
Workouts

240717

CrossFit Montgomery – CF

GENERAL WARMUP

ROWING WARM-UP | 10:00

Set 1:

Coach athletes to sit up tall on the rower and a proper rowing sequence of legs, body, arms, arms, body, legs.

15 pulls on the rower (easy pace)

Set 2:

At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.

15 pulls on the rower (18-20 strokes-per-minute pace)

10 good mornings + jump

Set 3:

At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.

15 pulls on the rower (22-24 strokes-per-minute pace)

10 air squats

Set 4:

At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.

15 pulls on the rower (26-30+ strokes-per-minute pace)

10 jumping air squats

SPECIFIC WARMUP

SQUAT CLEAN THRUSTER | 8:00

6 deadlifts

6 muscle cleans

6 front squats

6 hang squat cleans

6 shoulder presses

6 push presses

6 thrusters

3 squat clean thrusters

SKILL WORK

EMOM 6:

1 squat clean thruster

– Build to a heavy single.

Squat Clean Thruster (EMOM 6:
1 squat clean thruster
– Build to a heavy single.)

MINI ROUND

10-calorie row

3 thrusters

WORKOUT

Metcon (AMRAP – Reps)

RX

AMRAP 12:

10-calorie row

3 thrusters (125/185 lb)

12-calorie row

3 thrusters

14-calorie row

3 thrusters

INTERMEDIATE

AMRAP 12:

8-calorie row

3 thrusters (95/135 lb)

10-calorie row

3 thrusters

12-calorie row

3 thrusters

BEGINNER

AMRAP 12:

6-calorie row

3 thrusters (45/65 lb)

8-calorie row

3-thrusters

10-calorie row

3 thrusters
– Add 2 calories each round until time expires.

COOL DOWN

1 set:

200-meter recovery walk

1:00 couch stretch/leg

Categories
Workouts

240717

CrossFit Montgomery – CF