Categories
Workouts

240903

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

3:00 row

1 set:

:30 mountain climbers

5 inchworms + 1 push-up/rep

5 kettlebell windmills/arm

1 set:

:30 up-downs

10 single-arm kettlebell swings, right

10 single-arm kettlebell swings, left

1 set:

:30 burpees

10 single-arm kettlebell presses, right

10 single-arm kettlebell presses, left

SPECIFIC WARMUP

Rowing efficiency | 10:00

Set 1: Cue athletes to sit up tall on the rower. Have them note their strokes per minute on their monitor for this drill.

:30 row (easy pace).

Set 2: Row at an 18-20 strokes per minute pace.

:30 row (18-20 strokes per minute pace).

Set 3: Row at a 22-24 strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be faster.

:30 row (22-25 strokes per minute pace).

Set 4: Row at a 26-30+ strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be even faster.

:30 row (26-30 strokes per minute pace).

Set 5: Row at a 30+ strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be even faster.

:30 row (30+ strokes per minute pace)

Wall walk | 6:00

:30 shoulder taps

:30 shoulder taps in pike

:30 partial wall walk

:30 wall walk

MINI ROUND

2 wall walks

200-meter row

2 wall walks

– Use workout variations.

WORKOUT

Metcon (Time)

rx

For time:

10 wall walks

800/1,000-m row

10 wall walks

intermediate

5 wall walks

800/1,000-m row

5 wall walks

beginner

10 inch worms

600/800-m row

10 inch worms

SKILL WORK

4 sets:

:20 seated leg raises

– Rest :10

:20 hollow hold

– Rest :10

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side

Categories
Workouts

240729

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN