It’s about time we set the record straight. There’s one place you should start when you’re learning about the movement of rowing and it’s the basics.

There are 4 basic positions you need to learn that will be the foundation of your movement. To clear up any confusion there may be about these 4 positions check out the video below:

WOD 053116


What did you do this Memorial weekend?

Push-up – shoulder circles L/R

Sit tall active shoulders, come down to mid thigh w/ hands, walk feet into pike (tight butt) squeeze scaps together

5 Slow Push-ups, keep scaps squeezed back, hands in tight

5 Push-ups, keep scaps squeezed back, hands WIDE

Shoulder Press

Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 8 reps

Use the time between sets to stretch calves and hip flexors.

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
10 Handstand Push-Ups
20 Sit-ups
30 Russian Kettlebell Swings

Cut Season Cash Out

Tabata jumping lunges

Out of Town WOD

100 Step-ups/Box Jumps
*Every minute on the minute 5 burpees


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