General Warm-up:
Bike 2:00
10 Spiders
10 Push-ups
Row 2:00
10 Sit-ups
10 Squats
Ski 2:00
10 Ring rows
10 SP w/T’s
Run 300m
Endurance:
Row 400m
Rest 3-5 minutes
5 rounds for scores
Score A – Fastest 400m
Score B – Total 2000m time
Score C – Total elapsed time, including rest
This is a variation of Row’d Royalty 20.1. If you are registered for Row’d Royalty, you may perform it as they allow it. Otherwise, stick to the more limited rest times.
Strength:
4-4-4-4 @ 80% 1RM
Deadlift
Specific warm-up:
7 @ 25%
6 @ 40%
5 @ 55%
5 @ 70%
Mobility:
Quad smash
Reclined spinal twist
Twisted cross
Post results and experiences to comments
Endurance:
Score A – 1:18
Score B – 6:39.9
Score C – 18:39.9
Score A: 1:28.3
Score B: 10:42.2
Score C: 22:42.2 w/ 12 min total rest
Puke. This was so hard. Thank you for the push Christa sis! My legs felt like I did 80 pistols yesterday.
DL: worked up to 74% (193#) felt heavy but back held up.
Now that I’m looking at these scores they don’t seem right. Slowest was 1:35 so yea this isn’t right. Math is hard. CrossFit it hard. Work was done. Fun was had. Ha! ✅
Score A: 1:26.4
Score B: 7:22.9
Score C: 22:22.9
How to get better at rowing: row next to your friend. Thanks for making me better Sarah!
DL: 4 sets of 4 @ 80% (213#) Felt good!