Warm Up:

4, 8,12, 16, 12, 8, 4

  • Plank Shoulder Taps
  • Russian Lunges
  • Goblet Squats
  • Calorie Row

Based on an intriguing conversation I had with some newly certified CrossFit Rowing coaches in Brisbane, AU, I thought this workout would prove useful in finding some efficiency at various damper settings and calorie counts.

Workout:

Set Damper to 4 and Row   24 Cal - 16 Cal - 8 Cal

Set Damper to 7 and Row   24 Cal - 16 Cal - 8 Cal

Set Damper to 10 and Row   24 Cal - 16 Cal - 8 Cal

Set Damper to 5 and Row   24 Cal - 16 Cal - 8 Cal

Set Damper to 1 and Row   24 Cal - 16 Cal - 8 Cal

* Each segment is done at max intensity.

* Record the time it takes you to row each set of 24, 16, and 8 Cal.  Make sure this is done in real time.  Scores will not be saved into memory.

* 1:1 Work:Rest ratio. Can be done with a partner.  Rest while your partner Rows a segment.

 

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