CrossFit Willows – WOD
Warm-up (No Measure)
Banded warm-up 2 sets:
10 steps banded monster walk forward
10 steps banded monster walk forward
10 sumo stance good mornings
10 slow air squats
10 hip bridges
Running warm-up 1 round:
200-meter jog, slow
10 alternating Spiderman stretch + reaches
10 alternating Samson lunges
:30 falling forward drill
200-meter run, faster
Movement Progression (No Measure)
Rowing technique
2 sets(1x each partner) x 15 pulls (fast pull, slow return) // Demonstrate a fast pull and then a controlled return to the catch position that takes twice as long as the pull.
2 sets(1x each partner) x 15 pulls (upright torso) // Demonstrate rowing without the arms. Athletes will start from the catch with straight arms, drive with the legs while keeping their chest up, and then lean back slightly to finish the pull.
2 sets(1x each partner) x 15 pulls (level hands) // Demonstrate keeping the hands the same height throughout the stroke. Make sure the hands finish with the handle touching between the ribs and the belly button. Make sure the handle starts with arms straight and just past the toes.
Workout prep 1 set:
200-meter run together
15 pulls on the rower, each
BREAK
260102 (Time)
-RX-
6 rounds for time with a partner:
400-m run
500/600-m row
Split the distances any way. One person working at a time.
– INTERMEDIATE –
5 rounds for time with a partner:
400-m run
400/500-m row
-BEGINNER-
4 rounds for time with a partner:
400-m run
400/500-m row
– MASTERS 55+ –
Same as Rx’d
GOALS
✔25-35:00.
✔ Monostructural couplet.
✔ Maintain a fast, but consistent pace on both movements.
✔ Smooth is fast on the transition into and out of the rower.
Stretching (Checkmark)
2 sets:
1:00 hamstring stretch/leg
1:00 couch stretch/leg
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