141209 Tuesday – Row’d Royalty Online Rowing Competition
Row’d Royalty was born in 2012 at Diablo CrossFit in Pleasant Hill, California. Several athletes claimed to be the “best rower in the gym” and were eager to prove themselves. All members were encouraged to participate, even if only for fun. The response was incredible, and everyone had a blast – because anyone can row!
This year, Diablo is opening Row’d Royalty to the whole CrossFit community. Let’s find out who the best rowers are in our affiliates and in our community! Each week, Starting January 7th, for 4 weeks a rowing workout will be announced. You’ll have 5 days to complete the workout and submit your score. Video submission may be required for Top 5 scores.
Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press for a single, then hit that weight for a few sets. Avoid trying to max out, but still use a spotter! Guys should be able to do 195×3 without too much trouble to do today’s workout ‘Rx’. Ladies: 103lbs x 3.
Metabolic Conditioning Workout: “Beach Ready” – For total time.
15 bench press (Advanced: 155lbs, Intermediate*: 83lbs, Novice: 53lbs)
Then 3 rounds –
15 ring push ups
10 knees to elbows
Row (Advanced: 500m, Intermediate*: 400m, Novice: 300m)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 10 – 17 minutes
Coaching Tips: Doing the bench press first (and only one time), makes it easier to send people into the workout in waves. As long as there are enough rowers, the people who are going to take longer on this workout should start first, then the people who are going to finish fastest should go last. That way, everyone is being pushed to go hard at the end (rather than having the finishers even more spread out).
Keep the elbows tight and under control for the bench press. Do not let them flare out toward the plates and put the wrong kind of stress on your shoulders. Break these up if this is pretty heavy for you, and take the time to do them right (heavy or not). Be sure to keep your body tight on the ring push-ups (abs and glutes) – and the rep only counts if you touch your bicep to the ring at the bottom and hit full lockout at the top.
Also, “Knees to Elbows” only count if your KNEES touch your ELBOWS (or higher, like forearms). “Knees to triceps” are not a thing.
Compare To: 14 – 07 – 06
Optional ‘Cash Out’: 800m run with two people sharing a med ball, switch off as needed.
If you find yourself doing more than one or two cash outs a week its time to talk to a coach. They can help you choose the right weights and scale movements so you can hit the proper intensity, making these cash out unnecessary post workout.