PC: First Versions
WOD
For time:
Row 2,000 meters
**STIMULUS**
Duration: Short-moderate (7-12 Minutes)
Volume: Moderate
Load: Bodyweight
*White Board Chat:*
Another week of benchmarks! We are going to kick off our week with the fabled 2k row. Why are we testing these? Simply put, we need to. CrossFit has a concept illustrated by a pyramid titled “The Theoretical Hierarchy in the Development of an Athlete:” The foundation is nutrition (which we obviously should be dialing in as well) and then then the next piece above is “Metabolic Conditioning” followed by “Gymnastics” then “Weightlifting/Throwing” and ,finally, at the apex is “Sport.” Thus, conditioning is one of the foundational pieces of our fitness, therefore, we need to test it independently of weightlifting and gymnastics. Our row time should be taking us under 13 minutes, regardless of our current level of fitness (injury being the exception, in which case, we will scale). This should be an all out effort. Bear down and dig in for this one! If you have an idea of a goal for the 2k, head over to the [Concept 2 Pace Calculator](https://www.concept2.com/indoor-rowers/training/calculators/pace-calculator) to figure out the pace you need to hold to reach your goal!
**MODIFICATIONS**
*ALL BODYWEIGHT/NO EQUIPMENT OPTION*
For time:
Run 2 Miles (we are looking to keep this under 20 minutes)
*VOLUME*
Row 1,000 meters
*MOVEMENTS*
1. 2k Row
– If we are new to CrossFit and have yet to really push our individual limits on the rowing machine, row 2k for today.
– If we have an injury or limitation that prevents us from rowing, bike 4k and follow the same guidelines as above