Tuesday, 21 January 2020

 

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

Comments

  1. Henry Smith says

    Endurance:
    Score A – 1:18
    Score B – 6:39.9
    Score C – 18:39.9

  2. 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! ✅

  3. 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!

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