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