Alternative Athletics: 5K Row

Warm Up:
2 sets:
25-ft Inch-worm
25-ft Toy Soldier
25-ft Walking Lunge + twist
25-ft Bear-crawl
25-ft Backward Bear crawl
25-ft duck walk
10 Alternating Spiderman Stretch
10 jump squat

3 sets:
1:00 Row
– Rest 1:00

NOTES

• Take your time on the movement drills. Emphasize finding deep positions that stretch the hips and hamstrings.
• Increase the intensity each minute on the rower. Finish with a pace at least :10 faster than what you expect to row for the workout.

Rx / Intermediate
For time:
5,000-m Row

BEGINNER
On a 15:00 clock:
Max meters on the rower

Stimulus & Goals

• Finish in 20:00-25:00.
• Advanced athletes should aim for under 19:00 (1:54/500-m avg.) for men and under 21:00 (2:06/500-m avg.) for women.
• Long, slow, and consistent effort for the majority of the workout.

Strategy

• Option 1: Start at a pace that is manageable, but on the faster side. Try to reduce your pace by :01 every 500 m for the duration of the workout. Finish the final 500 m with a sprint.
• Option 2: Choose a pace that may be slightly aggressive and monitor your average 500-m pace. Start with a sprint and get your average where you want it to be right out the gate. Row just under that pace for 400 m. Then, row hard for 100 m to pull the average back down. Repeat this process for 10 total sets or until you reach the 5,000-m mark.
• Option 3: Choose a pace that might be slightly aggressive and monitor your average 500-m pace. Start just at, or under it, and row for 500 m. Then, pick up the pace for the next 500 m to pull the average down. Alternate between a slightly slower 500 m and a slightly faster 500 m for 5 rounds. For however many seconds slower your recovery 500-m pace is than your desired split, you must row an equal amount FASTER during your fast 500 m to balance out the averages. The differences between those two paces should be slight.

Post-workout:
1 set:
400-m KB Farmer Walks (70 / 53 lb)

Competition: 70 min

Warm Up: 15 min
See Above

Workout 1 : 25 min
Today’s Rx

Workout 2: 10 min
Post-workout:

On a 10:00 clock:
Clean
3 reps @ 70% of 1-rep max
3 reps @ 75% of 1-rep max
3 reps @ 80% of 1-rep max
3 reps @ 85% of 1-rep max
3 reps @ 90% of 1-rep max

NOTES

• We are in Week 7 of our virtuosity lifting cycle. The reps are going down and the percentages are going up.
• The 15 reps in the main lift are meant to be completed within 10:00 of whenever you start. Rest as you need to between percentages, but remember, you only have so much time to complete the main lift.
• It is imperative that you perform today’s main lift within 5:00-15:00 of finishing the Workout of the Day. Remember, we are working on developing our ability to lift loads when we are exhausted — a valuable skill in the CrossFit Open.
• Cleans can be performed as power cleans or squat cleans.

Workout 3: 10 min
Accessory

5 sets:
30 Plate Hop (45/35-lb plate)
5 weighted box jumps (12/20 in)
– Rest as needed between sets.

STRETCHING: 10 min
Accumulate:
1:00 pigeon pose / side
2:00 Foam Roll Upper Back and Foam Roll Low Back