Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC PARTNER WARM-UP | 8:00

AMRAP 7:

P1: 200-m run

P2: Max-meter row

Skill

Warm-up (No Measure)

ROWING EFFICIENCY | 8:00

Set 1:

Focus on sitting up tall on the rower. Athletes should identify their 500-m stroke rate as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

Set 2:

At an 18-20 strokes-per-minute pace, notice your 500-m stroke rate. It should be a lower number.

15 pulls on the rower (18-20 strokes-per-minute pace)

Set 3:

At a 22-24 strokes-per-minute pace, notice your 500-m stroke rate. With the same effort as the previous set but a faster stroke rate, your pace should be faster.

15 pulls on the rower (22-24 strokes-per-minute pace)

Set 4:

At a 26-30+ strokes-per-minute pace, notice your 500-m stroke rate. With the same effort as the previous set but a faster stroke rate, your pace should be even faster.

15 pulls on the rower (26-30+ strokes-per-minute pace)

Workout

Metcon (Time)

RX/INTERMEDIATE

3 rounds each for time with a partner:

400/500-m row

21 burpees

400-m run

Metcon (Time)

BEGINNER

3 rounds each for time with a partner:

200/250-m row

12 burpees

200-m run

Stretch

Warm-up (No Measure)

2 sets:

:30 alternating standing Figure 4 stretch

:30 standing hamstring stretch/side