Workout of the Day
PARTNER METCON
For Time
Row 250m (x2)
Row 500m (x2)
Row 750m (x2)
Row 500m (x2)
Row 250m (x2)
Notes
This one’s a repeat. Track back to 11/26/23
Each partner does each interval in this workout. Partner A rows 250, then partner B rows 250, Partner A rows 500, etc.
For many pairs, it will be about a 20 minute interval workout. Save a little energy for the back half of this one. It’s potent.
Reset the monitor at the start of each transition so you get a fresh start. Work on continuing to row well as you row harder!
ASSISTANCE
3 Sets
8-12 DB Pullovers
8-12 DB Bicep Curls
10-15 Banded Tricep Pushdown
Notes
Start with moderate loads you know you can move well for the rep ranges, and adjust up or down as needed.
CrossFit Group Class Programming Template (WK2/8)
Assault bike session for two with Christina and Liam
Rowing With Greater Intensity
This 3 minute video discusses rowing with greater intensity and shows very clearly the relationship between power and stroke rate. Some take away notes from coach Whitney:
- The rower does not force you to row harder … it responds to your effort.
- Harder push/pull –> faster flywheel spin –> more wind resistance generated.
- Connect leg drive through back and arms into handle. Harder leg drive = lower split.
- Recovery portion of stroke does not need to speed up as you increase intensity. Intensity is not directly linked to stroke rate.
- Aim to spend longer on the recovery than you do on the drive.
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