Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower
Score is total calories rowed. Post total number of calories, and number of rounds.
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Beginner:
Complete as many rounds as possible in 20 minutes of:
5 ring rows
10 knee push-ups
15 squats
20 pulls on the rower
The two upper body exercises have been changed to allow the athlete to work on the basic mechanics of pushing and pulling with less loading. If the athlete is unable to complete all 5 ring rows in a single set the feet should be moved towards the athletes head. During the knee push-ups keep the elbows close to the sides and maintain a rigid plank position by squeezing the stomach and glutes. During the squats, ensure the hip crease is below the knee at the bottom of each repetition and stand to full extension of the knees and hips at the top. When rowing, ensure that each stroke begins by driving with the legs, then lean back slightly, and follow through by pulling with the arms. To return straighten the arms first, then lean forward slightly, and finally bend the legs back to the start position.
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Intermediate:
Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower
The intermediate athlete can do this workout as written. Do not sacrifice range of motion in order to achieve more reps on each of the gymnastics movements. Go to Exercises and Demos from CrossFit.com and watch the “Rowing” “C2 Rower: Common Flaws” and C2 Rower: Technique Refinement” videos. Practice these techniques before starting and keep them in mind during each effort.
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