Rowing – Sat, Dec 17

CrossFit Fixx – Rowing

Warm Up

10:00 Warm-up:

3:00 Foam Roll

:30/:30 Groiner w/twist

1:00 Seated wide-legged forward fold

on ROW(erg)

1:00 Straight legs, hip swing + pull

1:00 1/2 Slide Stroke

1:00 Full Slide Stroke

2:00 AMRAP 5 hard push, 5 easy

7500 m Row (Time)

Set Row(erg):

Menu/Select Workout/New Workout/Single Distance/ 7500m

* Every 500m, 5 Hard Push with legs, then settle back in to steady strokes.

24-28 Strokes per minute…

35:00 Time Cap

3:00 easy paddle recovery and foam roll

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

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