Tuesday February 9th – Diamond Hill CrossFit
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Tuesday February 9th

8
Feb

Tuesday February 9th

Road Runner (Rower)

Workout Goals

Row a negative split for each 500m interval. This means that you row faster on the second 250m (on the second half of the 500m) than you did on the starting 250m. For example, I would row to 250m at a 1:50 500m pace and row back at a 1:45 pace. Negative splits are excellent for training our bodies to increase our speeds even though we are tired.

RX

EVERY 3:00 X 8 ROUNDS
500/450m Row

Level 2

EVERY 3:00 X 8 ROUNDS
400/350m Row

Level 1

EVERY 3:00 X 8 ROUNDS
300/250m Row

Stretching

1:00 Calf Stretch / Side
1:00 Hamstring Stretch / Side
1:00 Quad Stretch

Accessory

5 Sets:
:30 Weighted Russian Twists
(20/14#)
:30 L-Sit Hold

Notes

The best way to make a rowing workout better is to find a partner that you want to chase and be chased by throughout the entire workout. If you are able to, try to find a rowing buddy. This helps us focus on a pace and to push that pace ever so slightly to help us to increase our overall speed. If we just go out there and row hard, fitness will still happen. Make sure we have some fun! We want to try to find the fastest pace that allows us to finish all rows in a similar time (within a 15-second differential). The easiest way to do this is for us to have a specific goal for ourselves; we will practice some pacing drills in the warm-up and test out a warm-up 500m to get us right where we need to be.

 

 

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