CrossFit Brigade – CrossFit
Upcoming December Events:
12/9 – Naughty or Nice Toy Drive
12/16 – Brigade Christmas Cocktail Party
12/23 – 12 Days of Christmas WOD
Coach’s choice (possibly Rowling for non-4 square classes)
Warm up with light intervals on the rower. Break a light sweat. Then rest 3-4 minutes before testing.
Our strategy today on the 2K Row…
Sprint Start (15 Strokes) – 2K Pace minus 3-6 seconds
Confidence in the Middle – 2K Pace
Sprint Finish (300m) – Final Finish
2k Row (Time)
Max Effort 2k Row
Our aim at the start of the 2K row is to simply get the rower fan spinning as fast as possible.
1st Pull – Full, powerful, stroke.
2nd Pull – Just arms
3rd Pull – Quarter slide + arms
4th Pull – Half slide + arms
5th Pull – Full stroke
In the next 10 strokes (to take us to 15 strokes), we are to gradually begin to settle in, steadily allowing the pace to lower to our race pace.
Confidence in the Middle
The middle ~1K meters in the workout is the challenge. Much like many AMRAP’s, it is those who can hold the pace in the center of the workout that tend to finish with the best scores
At the 300 meter mark, we want to start opening up our pace.
At the 200 meter mark, this is it. We are about 20 strokes remaining, and we want to start our final acceleration. By the time we hit 100 meters, we want to be at full tilt. Whatever is left. It’s acceptable here to shorten the slide stroke if it allows for additional power. Whatever we need to do to come home with our strongest effort.
3 Rounds NFT:
10-12 DB Chest Flys
10-12 Hip Extensions (Weighted if rep count is too easy)
24′ Flat Back Bear Crawl Plate Push (3 Wooden Planks)
0:45 Sandbag Hold
Foam roll lats, T Spine, and low back.
Foam roll your legs (quads, hammies, calves, and hip flexors)!!!!!