All Rowing – Technique and Application

JT Scott | 04/02/2017 | 3

Today we’re all about rowing – we’ll be doing technique instruction, technique drills, and then an intense interval workout that will allow you to put those skills into practice.

Monostructural workouts are a big part of CrossFit! Even though you may more easily recognize “21-15-9 barbell thing/gymnastic thing” as a classic CrossFit formula, it’s also not unusual to see “Row 2k” or “Run 5k” show up in the HQ programming – and it’s been that way for all the (many) years I’ve been doing CrossFit. In fact, our Olympic weightlifting sessions are themselves often monostructural – just spending the whole time focusing on one movement.

This time it’s rowing. And while rowing may seem simple, there’s actually a lot of technique that we can pay attention to that will reap big returns in our efficiency, power output, and overall effectiveness as a training tool.

Everyone can row with power and speed – not just the tall folks – and Coach Kirstie has a lot of experience as a collegiate rower that she’s been sharing with the rest of the coaching staff. The workout and drills today were designed by Kirstie to share some of that expertise with you!

So we invite you to put your focus on these drills and then apply what you’ve learned. If you really take it all in and give it your best, you may really surprise yourself with the results!

ROWING DAY

A) Drills

B) “Stroke Intervals”
2 min @ 24 SPM
1 min – :30 Legs, :30 Legs body
2 min @ 26 SPM
1 min – :30 Legs, :30 Legs body
2 min @ 28 SPM
1 min – :30 Legs, :30 Legs body
2 min @ 30 SPM
1 min – easy rowing

C) 5 x 500m
* 1 min rest between intervals
* Track your 500m split times