CrossFit Romsey Forums

If you haven’t attended a Gow Row indoor rowing class before then it’s advised to arrive at 10:00 for an introduction to set-up on the machine and some technique guidelines. Previous attendees are welcome to do this again. The workout starts at 10:30. WARM UP Row 3 minutes easy pace TECHNIQUE DRILLS Row 250m - Legs only, body at 12 o’clock Row 250m - Legs and body Row 100m - Arms only, body at 11 o’clock Row 250m - Full stroke Rest 1min TIME TRIAL 2000m ROW CIRCUITS 1 min easy-medium row alternating with; 1 min hand plank on rower 1 min KB swings 1 min squat thrusts (ab crunches on rower) 1 min side lunge (30 sec each side) 1 min DB Z-press INTERVAL 1 12 minutes 40s hard:20s easy Min 1-4 20-22 spm Min 5-8 24-26 spm Min 9-12 28-30 spm COOL DOWN Steady easy row at reducing stroke rate every minute from 24-22-20-18-16spm

If you haven’t attended a Gow Row indoor rowing class before then it’s advised to arrive at 10:15 for an introduction to set-up on the machine and some technique guidelines. Previous attendees are welcome to do this again. The workout starts at 10:30. WARM UP & TECHNIQUE DRILLS Stretching: 30sec couch & pigeon each leg 12-15 wrist & elbow extensions 12-15 chest huggers 10 deep air squats Row 1 min - Arms only, body at 11 o’clock Row 1 min - Arms and body only Row 1 min - Full stroke @ 16SPM Row 1 min - Full stroke @ 20, decr. split 5s Row 1 min - Full stroke @ 24. “. “. INTERVAL 1 3 rounds: 45sec jumping squats 45sec row 45sec good mornings Max effort row for 1 min (see how far you can row) ROWING CIRCUITS 5 rounds for time 200m row 20 ab mat sit-ups 20 pushups 50ft DDB FR lunge COOL DOWN Steady easy row at reducing stroke rate every minute starting from 20-19-18-17-16 spm

Unfortunately the rowing class won’t be on this weekend due to the Romsey 5 mile race and the handstand workshop taking place at the box.