The boat is going back and forth

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.


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


Rowing techniques and tips


Metcon (AMRAP – Reps)

3 Rounds

1 Minute bench press @ 135/95#

30 second rest

1 Minute Row (calories)

30 second rest
Rx+ = 165/115

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