Tuesday 7/25/17

Tuesday 7/25/17


1. Front Squat

Find your 1 Rep Max





2. Rowing Intervals

*Goal here is to find your preferred damper setting (and get a great workout)

Score is total meters:

3 mins on a damper setting of 3-4

Rest 3 min

3 mins on a damper setting of 6-7

Rest 3 min

3 mins on a damper setting of 9-10

Rest 3 min

3 mins on a damper setting of your choice


*From a CrossFit Journal article: Use this workout to determine which damper setting allows you to be the most efficient. Higher damper settings mean slower stroke rates and longer muscular contractual work on the drive phase of each stroke. Lower damper settings mean higher stroke rates and quicker muscular contractual work. Your physiology and anatomy will determine which damper setting is most effective for longer or shorter periods of work and various intensities.