Rowing warm-up | 10:00
1 set:
15 pulls on the rower (easy pace)
10 good mornings
• Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill.
1 set:
15 pulls on the rower (18-20 strokes-per-minute pace)
10 air squats
• At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.
1 set:
15 pulls on the rower (22-24 strokes-per-minute pace)
10 reverse lunges
• At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.
1 set:
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats
• At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.
– RX –
AMRAP 15:
3-6-9-12…
Chest-to-bar pull-ups
– Row 12/15 calories after each round.
– INTERMEDIATE –
AMRAP 15:
3-6-9-12…
Pull-ups
– Row 12/15 calories after each round.
– BEGINNER –
AMRAP 15:
3-6-9-12…
Ring rows
– Row 7/10 calories after each round.
– MASTERS 55+ –
AMRAP 15:
3-6-9-12…
Pull-ups
– Row 12/15 calories after each round.
Post-workout accessory
3 sets:
15 DB bench presses or floor presses
25 banded pull-aparts
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME –
AMRAP 15:
4-8-12-16…
Alternating dumbbell rows in a plank (35/50 lb)
– 6 shuttle runs after each round.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
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