• CFA050818

    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