Workout of the Day
STRENGTH
Overhead Squat
5-5-3-3-1-1
Notes:
Take about 15 min to work progressive sets on this lift. If you are new to the lift and/or struggle with mobility and stability in a full depth OHS, stay with sets of 3-5 reps on a steady tempo at a light to moderate load, working on mechanics and consistency.
METCON
For Time:
1000m Row
Notes:
This distance on the erg is the perfect storm: you need to focus just enough on your pacing and technique so that you don’t “fly and die” in the first 500m and you also need to bring as much intensity as possible to the duration of your effort. By the time you get to that last 250m, throw down, and the last 150m … absolutely full send.
CrossFit Group Class Programming Template (WK4/8)
Blake checking out Nicole’s award winning Diorama
What is a good 1000m time?
Today’s monostructural benchmack is a 1K row on the erg. Across sex, ages and abilities, the average 1K time is about 3:30. Lucky for us, there is an abundance of rowing data to pull from which should inform your efforts today. Not only can you see worldwide averages, but what kind of 500m split average you’d need to hit particular targets. Check it out
1000m Rowing standards by age and ability
Want more? Here are three basic tips for a better 1000m row time!