Row and Push

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CrossFit WODIMG_0807

For time:
1,000m Row
100 Push-ups
750m Row
75 Push-ups
500m Row
50 Push-ups

Keep the efforts under 4 minutes, 3 minutes, and 2 minutes respectively.  If you can perform more than 30 push-ups unbroken with full range of motion, attempt the workout as written.

IMG_0805Strength Focus
Deadlift-
Build to a tough 1.1.1.1 in 12 Minutes

 

IMG_0797Beginner:
For time:
750m Row
35 band assist Push-ups
500m Row
25 band assist Push-ups
250m Row
15 band assist Push-ups
The row distance has been reduced to keep the efforts under 4 minutes, 3 minutes, and 2 minutes respectively. Use a band resistance that allows a minimum of 5-8 consecutive reps. If at any point you can no longer perform 3 reps consecutively move back to the rower and continue the workout. Do not switch to an easier band mid-WOD. Keep the stomach and glutes squeezed to prevent over-extension of the midline during the push-ups.

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Intermediate:
For time:
1,000m Row
70 Push-ups
750m Row
50 Push-ups
500m Row
30 Push-ups
Use the times stated in the beginner as a guideline for the row. Reduce the distance if necessary. The push-up reps have been reduced to ensure each set is completed within 8 attempts. If your max set of push-ups is 30 or below, use this rep-scheme. During the push-ups the shoulder, hip, knee, and ankle should move as one unit. Squeezing the glutes and stomach can assist with this alignment.

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How To Do the Basic Pushup

  1. Assume the pushup position: elbows locked; hands about shoulder width apart, flat against the ground; toes on the ground; torso and legs straight, core tight; pressure on the heel and outside of the hand; body parallel to the floor.
  2. Lower yourself to the ground, touching your chest to it. Make sure you maintain a tight, rigid body. Think of your legs, hips, and torso as if they formed a cohesive plank or a straight line. Maintain that plank throughout the exercise.
  3. Push yourself back up, hollowing the core first, then pressing into the outside of the hands, maintaining plank and completing the full range of motion.
  4. At the top, continue until your elbows are completely locked and your shoulder blades are fully protracted.

Things to Remember

  1. Keep the tight, plank-like torso position at all costs. Never let your hips sag or bend; don’t point your butt in the air to make it easier. Maintain the straight line.
  2. Squeeze your glutes and pull your abs in to your spine. This will keep your torso honest and avoid hyper-extension of the lower back.
  3. Head is part of the plank. Keep your head facing the ground; don’t tilt your chin up and strain your neck.
  4. Full range of motion! At the top, just as you feel like you’ve gone as far as you can, push a little more.

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