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240808

CrossFit Montgomery – CF

GENERAL WARMUP

ROWING WARM-UP | 12:00

Set 1: Sit up tall on the rower and identify your 500-meter split time and strokes per minute for this drill.

Athlete 1 | 15 pulls on the rower (easy pace)

Athlete 2 | Alternating Spiderman stretches

Set 2: Pace at 18-20 strokes per minute with a strong drive through the legs (split time should be lower than previous set)

Athlete 1 | 15 pulls on the rower (18-20 strokes-per-minute pace)

Athlete 2 | Good mornings + jump

Set 3: Pace at 22-24 strokes per minute (with the same effort as the previous set but a faster stroke rate, pace should increase)

Athlete 1 | 15 pulls on the rower (22-24 strokes-per-minute pace)

Athlete 2 | Kang squats

Set 4: Pace at 26-30+ strokes per minute (with the same effort as the previous set but a faster stroke rate, pace should be the fastest yet)

Athlete 1 | 15 pulls on the rower (26-30+ strokes-per-minute pace)

Athlete 2 | Up-downs

SPECIFIC WARMUP

1 set:

200-meter run (slow)

:30 machine of choice

3 sets:

:30 running position drill per leg

:30 running in place drill

:30 partner falling drill

100-meter run

1 set:

200-meter run (faster)

:30 machine of choice

METCON

Metcon (Calories)

RX

On a 10:00 clock:

1,600-m run

Max calories on any machine in the remaining time

INTERMEDIATE

On a 10:00 clock:

1,200-m run

Max calories on any machine in the remaining time

BEGINNER

On a 10:00 clock:

800-m run

Max calories on any machine in the remaining time

SKILL WORK

EMOM 6:

Min. 1 | Plank hold

Min. 2 | Flutter kicks

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot