CrossFit Altius – CrossFit
Warm-up
200 Meter Run
50′ Knee to Chest
50′ Solider Kicks
25’/25′ Side Lunge
50′ Walking Samson
50′ Toe Walk
50′ Heel Walk
50′ High Knees
50′ Butt Kickers
Form Discussion
Stroke Rate: The focus today is going to be less on speed and more on productive application of force into the machine. Slowing down how many strokes take place in a minute while maintaining a consistent force allows for a similar accumulation of meters, better organization in the catch, and a lower heart rate approaching the final run. Different stroke rates are appropriate for different distances and time domains. In today’s workout, depending on the athlete, we are looking for anywhere between 24-28 strokes per minute.
Movement Prep
:20 Seconds @ 24 Strokes Per Minute
:10 rest
:20 Seconds @ 26 Strokes Per Minute
:10 rest
:20 Seconds @ 28 Strokes Per Minute
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
If unable to run, complete one of the following:
160/115 Calorie Schwinn Bike
115/80 Calorie Assault Bike
Cool Down
Pigeon Stretch 2:00 per side