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