Deadlifts and Rowing

Today’s WOD  Deadlifts and Rowing SWOD A1. 4 x 6 Deadlifts A2. DB Shoulder Press 3 x8 A3. 1min Double Under Practice Deadlifts and Rowing. Galveston's CrossFit Tidal Wave WOD 300m Row/200m Sprint 20 Wall Balls (20/14) 20 KB Swings (53/35) Deadlifts and Rowing. Galveston's CrossFit Tidal Wave Deadlifts and Rowing. Galveston's CrossFit Tidal Wave Deadlifts and Rowing. Galveston's CrossFit Tidal Wave   There are two components of the rowing stroke: the drive and the recovery.

The Recovery (Phase 1)
  • Extend your arms until they straighten.
  • Lean your upper body forward to the one o’clock position.
  • Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
The Catch (Position 1)
  • Arms are straight; head is neutral; shoulders are level and not hunched.
  • Upper body is at the one o’clock position—shoulders in front of hips.
  • Shins are vertical and not compressed beyond the perpendicular.
  • Balls of the feet are in full contact with the footplate.
The Drive (Phase 2)
  • With straight arms and while maintaining the position of the upper body at one o’clock, exert pressure on the foot plate and begin pushing with your legs.
  • As your legs approach straight, lean the upper body back to the eleven o’clock position and draw the hands back to the lower ribs in a straight line.
The Finish (Position 2)
  • Legs are extended and handle is held lightly at your lower ribs.
  • Upper body is at the eleven o’clock position—slightly reclined with good support from your core muscles.
  • Head is in a neutral position.
  • Neck and shoulders are relaxed, and arms are drawn past the body withflat wrists.
The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.- Tabata Times

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