Wednesday

Wednesday

CrossFit Ktown – CrossFit

A: Rowing Warm-up (10 min) (No Measure)

Warm-up:

– 1 min 1/4 pressure

– 1 min 1/2 pressure

– 1 min 3/4 pressure

– 1 min full pressure, all at 18 SPM

*1/4 pressure means bringing power to just the last 1/4 of the stroke while rowing lightly for that first 3/4, 1/2 means power is just felt in the last 1/2 of the stroke, and so on

– 2 min full stroke, full pressure, 24-26 SPM (not race pace)

– 10 super strokes @ 18 SPM (max power, max flywheel spin, at specific SPM)

– 1 min 1/2 pressure, @ 18 SPM

– 10 super strokes @ highest SPM (max power, max turnover, might get ugly)

– 1 min 1/2 pressure, @ 18 SPM

– stand up, shake the legs out, set the monitor for your piece, know your strategy, and GO!

B: 2k + 1 Mile Test (2 Rounds for time)

Perform a 2k row, rest 10 min exactly, run 1 mile. Score each individually into Wodify.

XXX: 2k Row (Time)

Max Effort 2k Row
This is only added so you can add your individual 2k time into Wodify as well.

XXX: 1-Mile Run (Time)

Max Effort 1-Mile Run
This is only added so you can add your individual 1 mile run time into Wodify as well.

By | 2018-12-18T14:45:21+00:00 December 18th, 2018|Biaxin 500 mg|0 Comments

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