Big Thompson CrossFit WOD 15.10.29
Bent Over Rows 4×4 @ 80% (medium – medium heavy)
EMOM 14 minutes (Odd/Even)
20 Double Unders (single unders 40)
Athletes after a tough first half of the week this is your Recovery. Just get moving today and work the whole body. If you don’t need recovery get after it, sprint! Beginners will scale burpee reps accordingly.
(7:30 am, Tues./Thurs.)
Rowing Interval Training
GOAL OF THE WORKOUT: To introduce distance intervals and to practice varying intensity without varying stroke rate.
Description of workout: Distance intervals with varying intensity
Interval # Work Distance Intensity Guide Target spm Rest Time
1 500 m * 24-26 2:00
2 500 m ** 24-26 2:00
3 500 m *** 24-26 2:00
4 500 m ** 24-26 2:00
5 500 m **** 24-26 2:00
*Light, ** Medium, *** Medium Hard, **** Hard
WORKOUT SET UP:
• Machine set up: Set damper at 3.
• Monitor set up: Set work distance of 500 meters. Set rest time of 2:00. Set the DISPLAY for pace (/500m) in the center window and average pace in the bottom left window.
• Notes during workout: During the rest interval, your average pace for that interval will be displayed. Use that average pace to determine your target pace for the next interval.