CrossFit Altius – CrossFit


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

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