“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”- Greg Glassman, Founder of CrossFit
On that note- yes, we are rowing today. We are rowing hard, and long, and you’re most likely going to complain about it because most of you hate rowing. Your coaches do, too, but we also know that long rows require more than strength; they require the mental capacity to keep going when your body is screaming at you to stop, the endurance to breathe through each motion and maintain composure, and the awareness to maintain a relatively persistent pace the whole way through. This is CrossFit, which means we don’t always train for “fun” and we sure as heck don’t only train our strengths. So today, we train (most of) our weaknesses. Believe it or not, I program this stuff to make you better, and I work hard to develop the best programming I can for you.
Inch worms (yes, again)
Elbow to instep
Glute bridges (regular, single-leg, on heels)
4×12 CLEAN GRIP DL touch-and-go (TNG)
This weight should be light-moderate. Focus here is having a clean grip (no switch grip) and being quick off the ground. No bouncing!
5k row, time trial
CONSISTENCY IS KEY HERE
Come in, work hard, and then rollllll out those quads/glutes. No more long rows for a while after this!