Iron Grip CrossFit – CrossFit
The rowing machine is pretty straight-forward as far as fitness machines go. But there some subtleties to rowing that, if paid attention to, will make a big difference over time.
https://www.youtube.com/watch?v=c-OAW8qtM1E
https://www.youtube.com/watch?v=mQMkmIqmuBE
Warm-up
Warm-up (No Measure)
3 Rounds
5 Pulls for max watts on rower
10 Second max watts on bike
20 meter Shuttle sprint for time
Skill
Rowing drills:
-Arms only (straight legs)
-Arms and body (straight legs)
-Legs only (straight arms)
-Legs and body (straight arms)
-Full rowing
HSPU progressions:
-Piked pushups
-Piked pushups w/ box
-Abmat stacks
Metcon
Metcon (AMRAP – Reps)
4 Rounds – 1 Minute Stations
-Handstand pushups
-Situps
-Choose one:
Row (calories)
Bike (calories)
Shuttle sprint 10 meters
Double unders
-Rest
Rx+ =
HSPU w/ deficit 45/25# plate
GHD situps