12 Strict ring dips, 100 meter sprint, 6 squat cleans 225#(135#)
10 Strict ring dips, 100 meter sprint, 5 squat cleans 225#(135#)
8 Strict ring dips, 100 meter sprint, 4 squat cleans 225#(135#)
6 Strict ring dips, 100 meter sprint, 3 squat cleans 225#(135#)
4 Strict ring dips, 100 meter sprint, 2 squat cleans 225#(135#)
2 Strict ring dips, 100 meter sprint, 1 squat clean 225#(135#)
Post times to comments and BTWB
Our very own rowing trainer phenom, Miss Maddie Berky, has put together Elevation Rowing Seminars. Through it she will be hosting rowing seminars with her very first one being hosted right here, at CrossFit Verve on Saturday August 30th from 2:30-5pm, the cost is $60.
“Truth: rowing is really freaking hard. Also truth: it does not need to be the bane of your existence in every workout. Remember when doing cleans was exhausting all over. You weren’t sure when to accelerate your hips; your past dumbbell curl days had you Jersey Shore that thing up to your chest like it was your job….And then all of a sudden something clicked. You accelerated that bar perfectly off the ground, swept it into your hips, and it just seemed to magically appear in your front rack. It was still hard. No doubt, but it wasn’t devastating, and neither should be rowing.
Rowing is a skill and at Elevation Rowing Seminars our goal is to make you proficient at that skill. Ever come off the rower with a sore back, pumped up forearms, & hammies totally fried? That doesn’t need to happen. Instead, you should come off that machine ready to take on whatever comes next, be it thrusters, pull-ups, or some other shenanigans.
Over the 2.5 hours of the seminar, we will dive into not only sequecing & power application, but also pacing, damper setting, & starts & builds – everything you need to change the way you feel on the rowing machine and throughout a workout. It’s never going to be easy, in fact it’s going to be incredibly challenging, but it will be a challenge you are in control of – one you can own.“
You can register for the seminar at www.elevationrowing.com (click here for direct link)