Iron Grip CrossFit – CrossFit
In CrossFit, we appropriate and incorporate a lot from other sports, such as weightlifting and gymnastics, and also rowing. But we borrow with caution, taking care not to delve to deeply into the subtleties of any one particular sport; at least not any more than is necessary to improve our broad, general and inclusive brand of fitness. Rowing is one of those sports that has many subtleties which can take years to master if one is so inclined. We aren’t. But we are interested in knowing how to get the most power we can out of a 1 minute effort on the rower, across several attempts. With that in mind, here is this video.
https://www.youtube.com/watch?v=VfszjlmuGv8
Warm-up
Warm-up (No Measure)
2 Rounds
10 m walking samson stretch
20 m butt kickers
10 m inchworm
20 m high knees
10 m crab walk
20 m Broad jump
Skill
Rowing techniques and tips
Metcon
Metcon (AMRAP – Reps)
3 Rounds
1 Minute bench press @ 135/95#
30 second rest
1 Minute Row (calories)
30 second rest
Rx+ = 165/115