WOD

Mon, Apr 20

Coach J

Today, you’ll push the limits with a 2,000-meter row time trial. Hit this one with an all-out effort!

Your objective will be to target somewhere between 1:45-2:30 (500 meter pace) for the entire 2000 meters, with an all out sprint at the end.

We'll spend time focusing on row mechanics and make sure you're warmed to for this one.

It's been over a year since we last performed this benchmark, so look back at your previous time and push for a new PR!!!

CrossFit 20260420

2000M ROW for Time

Upperbody Strength 20260420

CrossFit 20260420

(No Results Tracked)
WARM-UP:
200m walk
:30 easy row
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 moderate row
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
:30 moderate row
10 unweighted good mornings
20 walking lunge steps
:30 up-downs

WOD MOVEMENT REVIEW & WARM-UP:
Row

2 sets:
150m row, holding target pace
1:00 rest
BENCHMARK WOD: For time:
2000m row

STIMULUS NOTES:
7:00-10:00
2K benchmark day
Uncomfortable, but sustainable, monostructural effort with a sprint finish

STRETCHING:
2:00 recovery walk
:30 pigeon stretch/side
1:00 child’s pose