CrossFit Montgomery – CF
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