Rowing Warm-up | 5:00
Progression // Focus
:30 row // Keep the chest up and return the arms while the legs are straight.
:30 row // Keep the chest up and hold the end of each stroke for :01.
:30 row // Continue to hold for :01, but push/pull harder to make the fan “”louder.””
:30 row // Continue to pull hard, but slowly return to the catch for the next stroke.
:30 row // Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ s/m.
Double-under warm-up | 5:00
— Rest ~:30 between 1-minute efforts to demo and explain the next movements.
On a 1:00 clock:
10 toe touches
10 calf raises
Max-rep single-unders
On a 1:00 clock:
20 plank shoulder taps
10 push-ups
Max-rep single-single-double
On a 1:00 clock:
:30 burpees
Max-rep double-unders
– Use workout variations.
– RX –
For time:
50 double-unders
50 burpees
50 double-unders
40/50-cal row
50 double-unders
50 toes-to-rings
50 double-unders
50 Russian KB swings (35/53 lb)
50 double-unders
– INTERMEDIATE –
For time:
30 double-unders or :45 double-under attempts
35 burpees
30 double-unders or :45 double-under attempts
25/35-cal row
30 double-unders or :45 double-under attempts
35 toes-to-rings
30 double-unders or :45 double-under attempts
35 Russian KB swings (35/53 lb)
30 double-unders or :45 double-under attempts
– BEGINNER –
For time:
30 single-unders
20 burpees
30 single-unders
15/20-cal row
30 single-unders
20 lying leg raises
30 single-unders
20 Russian KB swings (12/18 lb)
30 single-unders
– MASTERS 55+ –
For time:
30 double-unders or :45 double-under attempts
35 burpees
30 double-unders or :45 double-under attempts
25/35-calorie row
30 double-unders or :45 double-under attempts
35 toes-to-rings
30 double-unders or :45 double-under attempts
35 Russian KB swings (35/53 lb)
30 double-unders or :45 double-under attempts
1 set:
1:00 calf stretch/leg
1:00 cobra stretch
– AT-HOME –
For time:
50 double-unders
50 burpees
50 double-unders
800-m run
50 double-unders
50 V-ups
50 double-unders
50 Russian KB swings (35/53 lb)
50 double-unders
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