Do some body weight squats, then row, row, row your boat (for 500Kcal), then do some more squats. That's it...
CrossFit & Fitness:
Ok so you have two options for today's workout...
A.
Partner Option
50 Body Weight Back Squats
500Kcal Row
50 Body Weight Back Squats
The weight may be scaled to work for both athletes. Both athletes will complete 25 squats each before starting the row and then 25 squats each to stop the clock. The row should alternate rowers every 50Kcal and maintain a high intensity.
Option B.
Solo Effort
50 Body Weight Back Squats
500Kcal Row
50 Body Weight Back Squats
*This workout is to be done as a soloist. The bars may be taken from the rack.
**For the FireBreathers you will not be using a rack to get the bar on your back. You will be cleaning the bar and transitioning the bar to your upper back and shoulders prior to starting your squats each time.
All athletes keep in mind that if you are to row an average of 1000Kcal/hr it will take you 30 min to row 500 Kcal. Coaches may suggest which option to go with.
No comments:
Post a Comment