April 25, 2011

Push Press & Row / Swing / Burpee WOD

Warm Up

Mobility and Line Drills

Strength Workout (15 min cap)

Push Press 5 – 5 – 5
rest 5 minute then:

Conditioning Workout
1000 Meter Row, 10 KB Swings, 2 Burpees
800 Meter Row,  8 KB Swings, 4 Burpees
600 Meter Row,  6 KB Swings, 6 Burpees
400 Meter Row,  4 KB Swings, 8 Burpees
200 Meter Row,  2 KB Swings, 10 Burpees
Compare your score to 10-14-2009, 11-01-10 or 12-10-10

Cool Down

Band Stretch

 

 

CrossFit Affliction – CrossFit Fort Lauderdale from Jorge Cruz on Vimeo.

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    9 Responses to “Push Press & Row / Swing / Burpee WOD”

    1. Abby, on April 25th, 2011 at 7:42 pm :

      17:23 Rx

    2. Steven B, on April 25th, 2011 at 8:29 pm :

      15:45 Rx

    3. Dena, on April 25th, 2011 at 10:39 pm :

      17:33 35lb…working out that soreness!

    4. G, on April 25th, 2011 at 11:07 pm :

      16:45 Rx … wishing there was POSE rowing or something to make it faster!!

    5. G, on April 25th, 2011 at 11:09 pm :

      Sry 16:46 i think… and tomorrow shows as monday again. Site still having probs?

    6. Steven B, on April 26th, 2011 at 8:12 am :

      Ive been neglecting the site. I should have a new site up and running in a week or two.

      There is a method of rowing. Legs, Body, and then arms are last. Make believe there is a table in front of you and you pull the handle on top of the table and then go below the table on the way back. Do not let the handle hit your chest you waste lots of energy. It will come about an inch from your body. Then on the way back your arms go first then body leans forward then legs bend and do the opposite on the return. Check out some of the Concept 2 rowing videos. It will help a lot.

      I am a Cert Rowing Instructor but hard to explain and easy to show.

      Good luck

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