Barnes Corner CrossFit – CrossFit

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Workout of the Day


Spend 10 Minutes on Rowing Technique



The recovery on the row is aptly named, as it is athletes opportunity to essentially relax. Rather than actively pulling the body back to the catch with the feet, athletes can let gravity do most of the work here. The only thing to really focus on is making sure the arms straighten past the knees before the knees bend. The less athletes do on the recovery, the more energy they will have to put towards the actual stroke.

Quality, Not Quantity

While there is a sense of urgency to get the calories done within the minute, focusing on quality of strokes and not quality can accomplish a similar amount of work with significantly less effort. Rather than being in panic mode, athletes will find themselves in full control if they are conscious about their stroke quality and not the number of strokes they take. The higher the stroke rate, the more energy it takes to maintain. Rowing somewhere between 24-28 stroke per minute will likely be ideal for athletes today in this longer, steady state workout.

Movement Prep

:20 Seconds Row @ 24 Strokes Per Minute

:20 Seconds Row @ 26 Strokes Per Minute

:20 Seconds Row @ 28 Strokes Per Minute

Fortitude (AMRAP – Rounds)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes – 15/12 Calorie Row

Odd Minutes – Rx+15/Rx10 Burpees
score is total completed rounds.

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