Sunday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

2 sets , 30 seconds on, 15 seconds off:

1) Calorie row

2) Alternating shoulder taps

3) Calorie row

4) Inchworms

-Then-

Rowing Efficiency

Set 1:

Focus on sitting up tall on the rower. Athletes should identify their cal./hour as well as their strokes per minute on the monitor for this drill.

15 pulls on the rower (easy pace)

Set 2:

At an 18-20 strokes-per-minute pace, notice your cal./hour. 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 cal./hour. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.

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

Set 4:

At a 26-30+ strokes-per-minute pace, notice your cal./hour. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.

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

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

20 push-ups

30 sit-ups

40/28-cal. row
INTERMEDIATE

AMRAP 25:

10 push-ups

14/20-cal. row

20 sit-ups

14/20-cal. row

Stretch

Warm-up (No Measure)

2 sets:

:30 cobra stretch

:30 pigeon stretch/leg