141220 Saturday – “Meadowlark”
Plan D class in the middle of “The Chief”
Mobility: Ankle Mobility.
Skill Practice Warm Up: Spend 6 minutes working up to a high box jump.
Workout: “Meadowlark” – 5 rounds for time (Novice: 4 rounds)
6 ‘high’ box jumps (Advanced: 30″, Intermediate*: 24″, Novice: 20″)
6 push press (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 65lbs)
12 ‘heavy’ Russian kettlebell swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)
50 double unders* (Intermediate: 30 reps, Novice: 10 rounds of 4 single unders w/ 1 double under attempt)
1 minute rest
Scaling Guide: 15 – 21 minutes
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: 5 rounds is “Rx” for this workout, 4 rounds is for novice. For novice double unders you will do a double under attempt every 4 single unders. We always want to keep pushing forward with our movements, if you have been doing single unders for awhile, this is a good strategy in the workout, to push towards getting those double unders.
Compare To: New Workout!
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.