Barnes Corner CrossFit – CrossFit
Sweat Buckets (Time)
30/21-25/18-20/14-15/10-10/7
ROW
10/7-15/10-20/14-25/18-30/21
BIKE
30/21-25/18-20/14-15/10-10/7
SKI
Row 30(men)/21(ladies) Cals, Then Bike 10/7, Then Ski 30/21, Then Row 25, Bike 15, Ski 25 etc…
Warm-up
ROW
Knees In
Looking for that happy medium with our knees while rowing. Not too wide, not too close, but just right. Too wide and athletes are not able to get a proper leg drive. Too close and the knees are in a vulnerable position. Just right, with the knees near the elbows in the catch, and athletes are able to get a lot out of their lower half.
Sitting Position
It is common for more of the back pockets or waistband of the shorts to take up most of the seat. In this position, it is harder for athletes to get their shoulders in front of their hips in the catch. Making sure more of the hamstring is in contact with the seat allows athletes to arrange themselves in a position for the most powerful drive possible.
BIKE
Sitting Position
Just like on the rower, we can position ourselves in a way on the bike that allows for a strong leg drive. Scooting the hips back and leaning the shoulders forward can enable athletes to find a strong hip position for generating power.
Knees In
It is common on the bike for the knees to flare out towards the outer edge of the pedal. If we were to step on a bug or crush a can on the ground, we get the most power by kicking straight down. Same goes for the bike. Keeping the knees stacked over the pedals allows for maximum power.