Crossfit Skill Work - Tuesday 3/02/10

We turn off the clock this week (except for the cool downs) and work on improving form and technique on a handfull of exercises.

Concept 2 Rowing sprints - 100 meters, record fastest 500M pace achieved per sprint



Perform 1st 100m sprint without using any arm pull what so ever, only leg/hip extension and back pull followed by a 2nd 100m sprint using everything you have.
This equals one round. Rest for about one minute each round.


Repeat for a total of 10 rounds = 100M sprint with no arm pull + 100M all out row sprint

Record the lowest 500M pace attained per 'all out' sprint


The primary focus is on using the large muscle groups as much as possible, and maintaining a strict core-to-extremity movement pattern throughout the pull.  If you don't know what that means now, you will by the time you are finished with this WOD.



Warmup: CF Cleveland Warmup x 2 rounds
Cool down: 100 ball slams, for time. Keep your own time and record on the White Board.