141226 Friday – “Jade”

The Masters team from the Inner Gym Throwdown.


Mobility:  Shoulder Mobility.


Skill Practice Warm Up: None


Strength Workout: 7 x 1 Power Snatch (7 sets of 1 reps “across,” the same weight for all sets)

Super Set: 7 x 4 Single Arm Ring Row


Metabolic Conditioning Workout: “Jade” – 2 rounds for time. 10 minute time cap (3 Rounds for Performance)

10 Toes 2 Bar

20 Box Jumps or Step Ups (Performance: 24 inch box, Athletic*: 20 inch box, Health: 12 inch box)

Row (Performance: 400m, Athletic*: 350m, Health: 300m)

If you finish 2 rounds in under 5 minutes, do a 3rd round.

Scaling Guide: 7 – 10 minutes

Plan D Scale Up: 3 Rounds, 15 Toes to Bar, No Step Ups

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.


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.

Check out the website HERE. And register HERE

RR FB Cover 851x315

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