CrossFit McComb – CrossFit


Partner Rowling (No Measure)

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

:30 Seconds (No Measure)

:30 Seconds

Active Spidermans

Ankle Stretch

Active Samson

Pigeon Pose

Air Squats

Wide Stance Side Lunge

Row Drills (No Measure)

Shoe Tie Drill

Sitting on the seat, have athletes reach down as if they were about to tie their shoes. You will find that they need to scoot back on the seat in order to reach down towards the floor.

Beat the Knees

One of the most common faults seen in rowing is that the knees bend before the handle passes over them.

Pull – Punch Drill

Two commands in this drill. This first is PULL. Athletes will pull to their finish position, pausing with the handle at the bottom of the chest, shoulders relaxed, and a slight lean back. Next command is PUNCH. With knees straight, athletes will punch their hands forward and pause with them just past the knee. Next command is PULL, as athletes return to the catch and repeat this segmented cycle for 5 repetitions. Following the 5 repetitions, have athletes row for 30 seconds without segmenting the parts.

Warm-up (No Measure)

1 Round

100 Meters (at estimated average split time)

100 Meters (+2 estimated average split time)

100 Meters (-5 estimated average split time)

2k Row (Time)

Max Effort 2k Row

Start – 10 Hard Pulls

First 500 Meters – At Desired Split Time

Middle 1000 Meters – Desired Split Time +2 Seconds

Next 400 Meters – Desired Split Time -5 Seconds

Last 100 Meters – All Out Sprint