Announcements
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.
Reserve your spot now in Wodify!
NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.
CrossFit Fixx – Rowing
Warm Up (No Measure)
Rowing
Articular rotation:
10 reps each both directions/back and forth
⁃ Wrist rotation
⁃ Elbow circules
⁃ Arm circles forward with thumbs up and shoulder external rotation (small, medium and large)
⁃ Arm circles backwards with thumbs down and shoulder external rotation (small, medium and large)
⁃ Waist circules
⁃ Circle with knees together
⁃ Circles with knees shoulder width apart
⁃ With knee above the waist, wide circles from under the knee
⁃ Ankle rotation (circles, up and down & in and out)
Warm up
⁃ One round of Fish Game
Row Prep (No Measure)
Technique/teaching
• Objective: keep the heels in the base of the rower during all the drills
⁃ 100m only using the legs & torso at 11 o’clock
⁃ 100m legs and push with back to 1 o’clock
⁃ 100m full stock
⁃ 10 strokes focusing on the recovery portion of the movement:
⁃ * arms first, back second legs last.
⁃ * keep the heels on the base!
:07 – :15 slower than your 1K Row Time
250 Row (Time)
250 Row
1:1 Work : Rest
500m Row (Time)
Max Effort 500m Row
1:1 Work : Rest
1000m Row (Time)
Max Effort 1000m Row
1:1 Work : Rest
“Its-ah me ah-Mario!” (Time)
Workout
On a running clock
250m row
500m row
750m row
1000m row
750m row
500m row
250m row
⁃ rest is 1:1
⁃ Score is total time it takes to finish it (rest included)