Farmers Row?

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Row

0:30 Plank

0:30 Plank to Push Up

0:30 Row

0:30 Side Plank (L)

0:30 Side Plank ( R )

0:30 Row

0:30 Hollow Body Hold

0:30 Hollow Body Rocks

0:30 Row

0:30 Seated L Sit Hold

0:30 Seated L Sit Lifts

MOBILITY

0:30 Pigeon Pose on Box (L/R)

0:30 Calf Stretch on Box (L/R)

SKILL

Warm-up (No Measure)

ROW

0:30 Row: Straight Arms & Heels Down

Coach: -Hinge from the hips and drive through the legs like a deadlift -Keep heels away from seat

0:30 Row: Heels Down & Arms CAN Bend

Coach: -Legs straight THEN arms bend -Keep heels away from seat

0:30 Row: Heels Can Come Up

Coach: -Stroke/minute under 28 -Big PULL out; 1,2,3 on the way in -Keep heels away from seat

1:00 Max Meters

-Have athletes monitor their stroke/minute -Power pulls

BOX JUMPS & FARMER’S CARRY

10 Box Step Ups

10 Single Dumbbell Deadlifts (each side)

10 Jumping Jacks

10 Double Dumbbell Deadlifts

5 Box Jump Up Step Down

0:15 Farmer’s Carry Hold

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP

Score is Calories on the rower

2 min Max Cal row

20 box jumps (24/20)

200 foot farmer carry (50/35)
door to the street and back is 200′

Aerobic Literacy

Half Marathon Endurance 7 (Time)

Run 10,000m (6.2 miles) at race pace in the morning.

Rest a minimum of 4 hours.

Run 5,000m (3.1 miles) at easy pace in the late afternoon or early evening.

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