Iron Grip CrossFit – CrossFit
The rower is a simple enough machine. Sit down, strap in, grab hold and pull. Pull a lot. Simple enough. But there are some nuances to the machine that will make your rowing experience a better one and give you better results in your workouts that involve the rower.
https://www.youtube.com/watch?v=EVW8plmgE9A
https://www.youtube.com/watch?v=YRHEd7W5qVU
Warm-up
A: Warm-up (No Measure)
10 meter Spiderman crawl
10 meter Inchworm
20 meter High skips
20 meter Broad jumps
10 meter Inchworm (backwards)
10 meter Duck walk
B: Warm-up (No Measure)
Work up to 80% 1RM bench press
Skill
Rowing efficiently
– Fast rowing with low stroke rate
i.e. – Pull hard, recover slow
Metcon
Metcon (Time)
For time:
1 Bench press @ 80% 1RM
20/14 cal Row
3 Bench press
15/11 cal Row
5 Bench press
10/7 cal Row
5 Bench press
10/7 cal Row
3 Bench press
15/11 cal Row
1 Bench press
20/14 cal Row