Rowing

Objectives of Today’s Training

• Improve power production and movement patterns for the clean and jerk.
• Increase raw strength with deadlifts and pushups.
• Increase vo2 max (endurance) with interval training
• Work on gymnastic movement using the rings and handstands

Workout -1

15 min EMOM

• Macho Man Complex (increase weights)
  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks

Use the first few rounds as a built-in warm-up, and increase to a challenging weight for 3 to 5 rounds.

Move immediately into the next workout. If you need to warm-up your deadlifts, do so efficiently.

Workout-2

9, 7, 5 For Time

• Deadlifts (315, 365, 395-405)
• Handstand Pushups

The deadlifts should be at a high intensity. Make them challenging at 70%, 80%, 85-90% of your 1 rep max.

Workout-3

20 min Alt E2MOM (partner)

• 2:00 min on an Erg at 1000/700cal/hr pace (Rower, Ski, or Bike)
• 10 toes-to-rings while partner is on Erg.

The pace of the Erg should be challenging enough to raise your heart rate to a racing level. After you complete the 10 toes-to-rings, use the remaining time for recovery.

If you do not have rings, then do toes-to-bar. If you need to modify, change it to knees-to-elbows, knees-to-waist, v-ups, or sit-ups.

Workout

Today starts the beginning of the Crossfit® open workouts with the announcement of 19.1 arriving last night. Our plan is to follow the open workouts as part of our training.

15 min AMRAP

• 19 wall-balls (20/14)
• 19 Cal Rower

Complete as many rounds as possible. Each cal counts as a rep.

Workout

3000m Row and Thrusters

• Row for 3min
• 10 Thursters (95/75)

Repeat until you reach 3000 meters.

Warm-up

10 rounds

• 3 ring dips
• heavy med-ball sq clean w/ 5-second pause in squat

Workout

• 400m run
• 15 clean and jerks with med-ball (80/50)
• 400m run
• 12 clean and jerks
• 400m run
• 9 clean and jerks
• 400m run
• 6 clean and jerks
• accumulate 6 total rope ascents during workout

Workout

30 cal row
10 front squat
10 z-press
20 cal row
10 front Squat
10 z-press
10 cal row
10 front squat
10 z-press

Cardio

4 Person workout – Rotate every minute through the exercises until the total is reached.

• 5 miles Assualt Bike
• 10k Air Runner
•   5k Rower
• Rest

Strength

Deadlifts

2 x   5 @ 135lb
1 x   5 @ 50%
1 x   3 @ 70%
1 x   3 @ 75%
1 x   2 @ 80%
1 x   2  @ 85%
1 x   2  @ 90%
1 x   3  @ 95%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x  65% max
1 x 3 x  75% max
1 x 3 x  80% max
1 x 3 x  85% max
4 x 3 x 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 135lb front rack

Cardio

20min EMOM

Row 10 cal  (at 1300cal/hr pace approx 30seconds)
Finish Minute at 800cal/hr pace.

After a full day’s worth of rest and a couple of days away from the barbell, today we get back to strength training with a leg and back routine ending with rowing intervals.

Strength

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   3 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x  65% max
1 x 3 x  75% max
1 x 3 x  80% max
1 x 3 x  85% max
4 x 3 x 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Cardio

4  rounds on rower
2.5 min (<1:50/500m pace)
4 min recovery row (2:10/500m pace)

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   2 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x 225lb or 65% max
1 x 3 x 255lb or 75% max
1 x 3 x 275lb or 80% max
1 x 3 x 295lb or 85% max
4 x 3 x 315lb or 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Cardio

5  rounds on rower
500m sprint (<1:45/500m)
3min recovery row (2:10/500m pace)

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   2 @ 90%

Do 5 bar-facing burpees between sets

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x 185lb or 50%
1 x 3 x 225lb or 65%
1 x 3 x 255lb or 75%
1 x 3 x 275lb or 80%
1 x 3 x 295lb or 85%
3 x 3 x 315lb or 90%

Do 5 toes-to-bar between sets

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Do 5 pike-ups between sets

Cardio

3500 meter at a 800 – 850 cal/hr pace
Every 3rd minute row 10 calories with arms only