CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 10:00
2 sets:
10 alternating spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 air squats
– Rest :20
:40 burpees
– Rest :20
SPECIFIC WARMUP
ROWING TECHNIQUE | 9:00
2 sets:
:20 fast pull + slow return
– Demonstrate a fast pull and then a controlled return to the catch position. The return to the catch should take twice as long as the pull.
2 sets:
:20 upright torso
– Demonstrate rowing without the arms. Athletes will start from the catch with straight arms, drive with the legs while keeping their chest up, and then lean back slightly to finish the pull.
2 sets:
:20 level hands
– Demonstrate keeping the hands the same height throughout the stroke. Make sure the hands finish with the handle touching between the ribs and belly button. Make sure the handle starts with arms straight and just past the toes.
TEST ROUND
1 set:
250-m row
Athletes who struggle to complete this test in under or at a minute should consider scaling to the intermediate option.
WORKOUT
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Metcon (Time)
RX
For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
Row 200 m
– Rest 1:00
Row 400 m
– Rest 2:00
Row 800 m
– Rest 4:00
Row 400 m
– Rest 2:00
Row 200 m
COOL DOWN
2 sets:
:30 lat roll/side
:30 quad roll/side
:30 hamstring roll/side
:30 upper back roll/side