9.19.2018

CrossFit Silos – CrossFit

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Warm-up

For those of you doing the Fall Challenge make sure to sync your ErgData app to the rower with a PM5 monitor! Use the 1,000m row as a warmup to practice what you learned from the leg drive drill.

Warmup: Rowing Leg Drive Drill (No Measure)

Partner up and do 3×10. Use a moderately heavy ball (20/14) and compress your body into the equivalent of a perfect catch position on your back, and launch the ball as hard as your can with the legs against a wall.

We use this drill to give the feeling of initiating the drive with the legs, not the trunk. This is probably the hardest change for people to make because when you lead the drive by leaning away from the machine it’s your mechanism for feeling tension, BUT, this causes you to miss the first 6-12″ of length on the stroke which is a really critical moment to tell the machine how much work you’re going to do.

https://www.facebook.com/darkhorserowing/videos/2336180059731457/

1,000m row (conversational pace) (Time)

1,000m row at a conversational pace. This is not a max effort

Benchmark/Re-Test

Dead Bugs (Time)

50 Rounds For Time:

1 Deadlift (225/155lb)

2 Box Jump Overs- full hip extension not required

Rx+: (275/185) Burpee Box Jumpovers

Pick your poison!

Cash Out

50 Wall Balls for Time (20/14) (Time)

50 Wall Balls for Time* (20/14)

Rx+: Men use 30lb slam ball, Women use 20lb wall ball

*:30 accumulated L-sit on 2 plyo boxes every break: https://www.youtube.com/watch?v=LCoq2cTggQQ

I recommend raising height of box to 20″ or 24″ and using two dumbbells under your hands to make wrist flexion easier.

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