CrossFit Romsey Forums

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. STRETCHING 30sec couch and pigeon each leg 12 wrist & elbow extensions 12 chest huggers 12 air squats WARM UP & TECHNIQUE DRILLS Row 1 min - Legs only, body at 12 o’clock Row 1 min - Legs and body Row 1 min - Arms only, body at 11 o’clock Row 1 min - Full stroke @ 20SPM Row 1 min - Full stroke @ 22SPM INTERVAL SET 1 Tabata 40 sec max effort rowing 20 sec recovery Repeat x4 Rest 1 min ROW CIRCUITS A 30 sec row alternating with; 1 min Plank 1 min DB Shoulder press (alternate arms at 30sec) 1 min Seated twist with med ball (feet out, lean) 1 min squats - straddle over slide 1 min Plank seat crunches Rest 1 min INTERVAL SET 2 (working on improving 500m pace) 1:30 hard rowing 1:30 recovery Repeat x3 at 20, 24, 28 spm Rest 1 min ROW CIRCUIT B Row 1 min light OTM 30sec GHD back extension 30sec Hollow hold 30sec Squat jumps Repeat x2 COOL DOWN Steady, easy row at reducing stroke rate every minute for 4 minutes starting from 20-19-18-17-spm

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. STRETCHING 30sec couch and pigeon each leg 12 wrist & elbow extensions 12 chest huggers 12 air squats WARM UP & TECHNIQUE DRILLS Row 1 min - Legs only, body at 12 o’clock Row 1 min - Legs and body Row 1 min - Arms only, body at 11 o’clock Row 1 min - Full stroke @ 20SPM Row 1 min - Full stroke @ 22SPM INTERVAL SET 1 Tabata 40 sec max effort rowing 20 sec recovery Repeat x4 Rest 1 min ROW CIRCUITS A 30 sec row alternating with; 1 min Plank 1 min DB Shoulder press (alternate arms at 30sec) 1 min Seated twist with med ball (feet out, lean) 1 min squats - straddle over slide 1 min Plank seat crunches Rest 1 min INTERVAL SET 2 (working on 500m pace) 1:30 hard rowing 1:30 recovery Repeat x3 at 20, 24, 28 spm Rest 1 min ROW CIRCUIT B Row 1 min light OTM 30sec GHD back extension 30sec Hollow hold 30sec Squat jumps Repeat x2 COOL DOWN Steady, easy row at reducing stroke rate every minute for 4 minutes starting from 20-19-18-17-spm

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 air squats 45sec good mornings 45sec row Max effort row for 1 min (see how far you can row) ROWING CIRCUITS 5 rounds for time 250m 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